For this race I represented Operation Underground Railroad, which is an organization working to end modern day slavery. If my running has ever inspired you would you consider joining the fight?

<p className="flex justify-center">
<div className="font-bold text-xl"><a href="https://www.gofundme.com/f/elite-racing-benefitting-our?utm_campaign=p_cf+share-flow-1&utm_medium=copy_link&utm_source=customer"> Join the Fight!</a></div>
</p>

## Post Race Thoughts
- I probably was too active the week of Thanksgiving. I did a 15:18 5k (Interval Pace) followed by lots of time on legs playing backyard football and just general running/walking around chasing kids being a Dad and Uncle. No regrets, but when your quads start to go at 14 on a perfect day you search for answers. Maybe a 16 flat 5k and being QB instead of CB playing man coverage?

- The elite field was epic. So many guys running 5:15 pace for most of the race. So fun not being alone. It was a really cool experience miles 5-9 just listenting to the shoes and the general teamwork vibe. Pacers did an excellent job slowing us after a few faster miles.

- CIM is an AWESOME marathon especially if you can get into the Elite field. Danielle and the CIM team took amazing care of us and there is not one thing about the race itself that I can point to as a contributer to not going sub 2:18. They did **EVERYTHING** to help ensure our success. Despite not achieving my objective and unlike Napa I would totally come back to SAC for another go.

- I went with a PacePro setup on Garmin and although it worked well it took me about 8 miles to figure out that every mile split it was showing me was my planned pace not my actual pace. So it was showing 5:17 those first few miles but my splits were faster then that. I had a field right next to it that had that info I just didn't look at it. I don't think that was a deal breaker, but given my mistakes at Houston and my intentionality to be conservative this race I'm a little bummed I was a little fast for miles 3, 4, and 5 (5:07, 5:08, 5:05). I could have done that 5k 30 seconds slower and maybe that would have bought me a mile or two more on the backend.

- Since it was my quads that gave out first I think it would have been good to add the month of August to this cycle. I started in September and although 3 months is sufficient I did get sick twice for a few days in that 3 months. So to account for that next time I need 4 months to get 3 months of training.

## Race Stats

[My Result](https://www.athlinks.com/event/3241/results/Event/1067161/Course/2421871/Bib/61)

* 2:25:35 Chip 5:33 min/mile Avg
* 135/9212 Overall
* 48/66 Elite Field

**GPS Split** - This is what Garmin says mile paces were post race.
<div className="overflow-x-auto">
<table className="min-w-full inline-block text-left">
  <thead className="border-b-2 border-green-500 uppercase bg-slate-100 dark:bg-slate-800">
  <tr>
    <th className="py-3 px-6">Mile </th>
    <th className="py-3 px-6">GPS Split</th>
    <th className="py-3 px-6">Notes</th>
  </tr>
  </thead>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">1</td>
    <td className="py-4 px-6">5:20</td>
    <td className="py-4 px-6">Smooth start</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">2</td>
    <td className="py-4 px-6">5:17</td>
    <td className="py-4 px-6">NA</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">3</td>
    <td className="py-4 px-6">5:07</td>
    <td className="py-4 px-6">Thought I did a 5:17, because PacePro displays next lap goal pace not last mile split.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">4</td>
    <td className="py-4 px-6">5:08</td>
    <td className="py-4 px-6">Thought I did another 5:17</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">5</td>
    <td className="py-4 px-6">5:05</td>
    <td className="py-4 px-6">Just running in the massive OTQ group.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">6</td>
    <td className="py-4 px-6">5:13</td>
    <td className="py-4 px-6">Pacers did a good job slowing us down.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">7</td>
    <td className="py-4 px-6">5:15</td>
    <td className="py-4 px-6">Felt great told myself this is the day. But reminded myself to stay calm. The race doesn't start till 16 and 20 is half.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">8</td>
    <td className="py-4 px-6">5:17</td>
    <td className="py-4 px-6">Rolling through the hills still within myself taking fuel well.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">9</td>
    <td className="py-4 px-6">5:15</td>
    <td className="py-4 px-6">NA</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">10</td>
    <td className="py-4 px-6">5:14</td>
    <td className="py-4 px-6">NA</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">11</td>
    <td className="py-4 px-6">5:09</td>
    <td className="py-4 px-6">I started to feel leg fatigue already and starting to work</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">12</td>
    <td className="py-4 px-6">5:15</td>
    <td className="py-4 px-6">Slowly driffting to the back of the OTQ group. Still working thought it was just a bad mile.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">13</td>
    <td className="py-4 px-6">5:13</td>
    <td className="py-4 px-6">Going through half on pace but already feeling the pace was a bit beyond me.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">14</td>
    <td className="py-4 px-6">5:18</td>
    <td className="py-4 px-6">Off the back of the group in a string. Quads just not there.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">15</td>
    <td className="py-4 px-6">5:21</td>
    <td className="py-4 px-6">NA</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">16</td>
    <td className="py-4 px-6">5:23</td>
    <td className="py-4 px-6">I know I'm starting to fade but just holding.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">17</td>
    <td className="py-4 px-6">5:21</td>
    <td className="py-4 px-6">Last effort to hold on.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">18</td>
    <td className="py-4 px-6">5:36</td>
    <td className="py-4 px-6">I surrender. If you can't make it to 20 within yourself it's not happening.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">19</td>
    <td className="py-4 px-6">5:53</td>
    <td className="py-4 px-6">Ouch.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">20</td>
    <td className="py-4 px-6">6:02</td>
    <td className="py-4 px-6">I refused to walk and I refused to bus it in. I'm always finishing my marathons.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">21</td>
    <td className="py-4 px-6">6:01</td>
    <td className="py-4 px-6">Ouch</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">22</td>
    <td className="py-4 px-6">6:08</td>
    <td className="py-4 px-6">Ouch</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">23</td>
    <td className="py-4 px-6">6:09</td>
    <td className="py-4 px-6">Ouch</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">24</td>
    <td className="py-4 px-6">6:12</td>
    <td className="py-4 px-6">Ouch</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">25</td>
    <td className="py-4 px-6">6:03</td>
    <td className="py-4 px-6">Just try to stay under 2:25.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">26</td>
    <td className="py-4 px-6">6:10</td>
    <td className="py-4 px-6">Finishing after a rough day is worth celebrating. Smile to the finish on a beutiful day.</td>
  </tr>
</table>
</div>

UGH! Falling short is a very yucky feeling.

2023 CIM Post Race

For this race I will again be representing Operation Underground Railroad, which is an organization working to end modern day slavery. If my running has ever inspired you would you consider joining the fight?

<p className="flex justify-center">
<div className="font-bold text-xl"><a href="https://www.gofundme.com/f/elite-racing-benefitting-our?utm_campaign=p_cf+share-flow-1&utm_medium=copy_link&utm_source=customer"> Join the Fight!</a></div>
</p>

## Training Summary

I honestly still can't believe I will be running a third marathon this year. Looking at my last blog entry I realized I never even debriefed my bouncback race attempt in Napa after falling short at Houston. I'll do that now.

## Napa Marathon March 2023

It was traumatic. The end.

## Training Summary Continued...

### Backdrop
Okay now that's updated I'm moving on. After Napa I spent about 6 months NOT training. I still ran most days but never more then 5 miles. Sometimes I would bike. Sometimes I'd just pull weeds in my front yard. I needed space and time away from the sport to learn to love it again. **Breaks are healthy** if you want to go long time in this sport.

However, after waiting all summer for some new spurt of motiviation to appear I still wasn't "feeling" like it. But time was ticking and by late August I was at the now or never point for having enough time to buildup for CIM. CIM is the LAST possible chance to snag an OTQ (sub 2:18) for the 2024 Olympic Cycle. At this point I wish I could say one day I woke up and was like LETS GO, but I will credit my beautfiul wife for giving me the friendly nudge out the door. 

I'm pretty sure I was like babe I have a new job, I got 4 kids, and like the weight of the world is on my shoulders (I'm dramatic sometimes) and she's like Joe you have a gift and I will support you continuing to use it and you can probably figure it out.Next morning I did my first 10 mile run in 6 months. 

### Buildup
It's been short. 15 weeks. Probably the thing I'm the most "worried" about heading into tommorrow, but I have had some quality work and I am healthy. **When your healthy you wonder if you could have done more, when your injured you wish you would have done less**. It's the nature of the sport and I'll find out tommorrow what is actually inside.

### CIM
I am **VERY** excited to race CIM. It's one of those races everyone talks about and I've almost done it several times over the past few years but the stars never aligned. CIM has a well run elite program that provides bottle support (7 bottles total) and some other race day perks that make it a great option for OTQ hopefuls. That combined with the fact this is a last chance opportunity means that there should be a solid pack of 2:18 level guys.

### My Plan
I am **NOT** going out faster then 5:20 for the first 5k. The lessons learned in [Houston](./postrace.md) are still very fresh in my mind. Since there will be an OTQ pacer and large pack though I'll just have to balance doing my own thing after 5k or 10k or getting the beneifts of running in a group. But **I WILL NOT GO FASTER THEN 5:15 IN THE FIRST 10miles!**. To aid in pacing this will be my first race using the PacPro feature on Garmin which should help guide my decision making when my brain turns to mush. Other then that it's fuel every 4 miles and just run smart. I am racing in Saucony Endorphine Elites






I hope I have a lovely bunch of coconuts 🥥

2023 CIM Pre Race

For this race I represented Operation Underground Railroad, which is an organization working to end modern day slavery. If my running has ever inspired you would you consider joining the fight?

<p className="flex justify-center">
<div className="font-bold text-xl"><a href="https://www.gofundme.com/f/elite-racing-benefitting-our?utm_campaign=p_cf+share-flow-1&utm_medium=copy_link&utm_source=customer"> Join the Fight!</a></div>
</p>

## The Good
- Fueling went well. Consumed 5 gels during the race plus on course fluid (50C). One at the start (600C). Breakfast of two oatmeals (400C), banana (100C), Maurten Fluid (160C) and coffee. So 1310 Calories consumed before the end of the race. I don't think fuel was an issue for this race.
- Mentally strong. Was able to push through several rough patches before I bonked.
- Confident despite some fast early miles.

## The Bad
- Didn't run my race the first 8 miles. Got carried away and lost track of splits. 
- Was way to far back at the start for a top 20 finish. Need to make sure I get in the elite field or be more aggressive moving up before the start.

## The Start
The Houston start is chaos. They have both the men's and woman's marathon and half-marathon start at the same time. To try to ensure proper placement of athletes they have the following waves in order of speed...Elite, American Development Program(ADP), A, B, C, D. Each group has it's own staging area, but Elites and ADP groups have separate space to warmup and separate portable toilets. Both times at Houston I've been in the ADP group.

At 6:45 the ADP gate is closed and at 6:50 the gate blocking the hoards in Group A is released and they surge forward to fill the space behind ADP and then the ADP group collapses onto the elite filed that's already on the start line. Once this happens you are where you are it's packed so tight. I had just come out of the bathroom when the A group was released and was essentially crunched into the back of the ADP group. I moved up a few rows and even though in a field of elite male and female runner I am on the taller and heavier side I'm not a guy who's going to physically move people out of my way. So there I was about 100 people in front of me. When the gun went off it took about 20 seconds for me to actually cross the mat. I should have been further up, but I shouldn't have been so hardcore about getting my first mile split.


## Mile 1-8
I am 30 year's old with lots of racing experience, but sometimes hard lessons are relearned. **THE FIRST 10 MILES OF A MARATHON SHOULD BE BORING!!!!!** It's a warmup and it is a really good idea to take manual splits to ensure what you **FEEL** matches reality. With coffee and just the hype of being in a major marathon my normal ability to feel pace within a second or two per mile is distorted. I had planned to do this, but I **failed** to execute. Here's what happened... 

I missed the 1 mile marker and split 10:29 at mile 2. Probably a bit fast based on how slow I had to run the first 400 meters, but not a big deal. Then I proceeded to miss mile 3 and split 10:14 at mile 4. This should have been a red flag, but I saw this and did not slow down. I don't know why. That's a 5:07 average but my brain did not compute that when I saw it and I failed to respond. Had I split every mile and seen a 5:07 on my watch I know I would have slowed down. My best guess is that I saw the 14 and thought 5:14? Either way it's shocking to me that even with the correct data poor decisions are made when under stress.

Then came the nail in the coffin. I didn't manual split again for the next **4 MILES!!!** Even writing this I'm like **JOE WTF!!!** How? Why? When I did split at mile 8 it was a 20:43 and if I wasn't able to divide by 2 earlier, dividing by 4 was certainly not happening. That's a 5:11 avg. Just too fast for my fitness level on a 57 degree day. I believe this 8 mile stretch defined my race and prevented me from reaching either of my race goals. I had the plan. New the splits. But failed to respond.

## Mile 9-15
Despite the damage being done I finally had a group of 4 to run with and I was now taking mile splits. Holding 5:15 pace and feeling great doing it. This part of the course is quiet and it really is a cool experience to be ripping 5:15's with 4 other dudes on some road in Texas. There were hard minutes very similar to a cloudy day where direct sunlight gets masked only to be unleashed again after a few minutes. I was in a flow state and I could tell when a hard spot was coming and just worked through it. I new I was far ahead of pace and was just rolling.

## Mile 16-Finish
I let the group of 4 go around this time because they were notching up the pace and I was starting to feel the effects of the first 10k. I knew I was still well ahead of pace and thought my best chance was to just hold onto 5:15. But it got lonely! Miles started to slow. From 19-24 I dropped to 5:20-5:30 pace and finally was passed by the lead woman marathoner and her lead car that said the estimated finish time was 2:19. The game was over. I walked for 10 seconds. Had about a minute of tears as I started jogging again. Finished at 6:50 pace in a total time of 2:21:06.

## Summary
As I reflect on the poor execution in the first 10 miles it seems to have come down to two things. Tunnel vision and improperly applied belief. 
    1. I was fixated on finding "the" OTQ pack. I was expecting a large OTQ group to form as it had in 2020, but unlike 2020 I didn't want to wait till mile 10 to be a part of the group. With wind on the course possible I wanted to find the group and tuck in. So I ignored splits because my focus was looking for a group that didn't form until.....mile 10 and they came from behind till we had a group of 5 with two going on to OTQ. I didn't need a group from 1-10. I needed to run my race.
    2. You can have all the belief in the world, but if your plane doesn't have wings it won't fly. I wanted the OTQ, but I also wanted a PR (sub 2:17:18) and dreamed I could have a repeat of Houston 2020 just faster. I saw a pace car at mile 5 or 6 that said the estimated finish time was 2:16:40 and I felt good so I ignored the watch/splits and just ran on feel. But this isn't entirely negative and I actually view this as growth. Dreamer is a label that fits my wife a whole lot better then me. Historically I've been a fairly conservative racer and often undersell my ability in races, but I'm becoming a much more confident runner as I age. I was never scared or timid during this race. I got out aggressive. Saw an aggressive time and kept going. This will come in handy when I get to mile 20 on a day I've paced well.

## Splits
**Manual Split** - This is what I saw during the race. None means I forgot/missed a split.<br />
**GPS Split** - This is what Strava says mile paces were post race.
<div className="overflow-x-auto">
<table className="min-w-full inline-block text-left">
  <thead className="border-b-2 border-green-500 uppercase bg-slate-100 dark:bg-slate-800">
  <tr>
    <th className="py-3 px-6">Mile </th>
    <th className="py-3 px-6">Manual Split</th>
    <th className="py-3 px-6">GPS Split</th>
    <th className="py-3 px-6">Notes</th>
  </tr>
  </thead>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">1</td>
    <td className="py-4 px-6">None</td>
    <td className="py-4 px-6">5:13</td>
    <td className="py-4 px-6">Missed mile 1 marker</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">2</td>
    <td className="py-4 px-6">10:29</td>
    <td className="py-4 px-6">5:12</td>
    <td className="py-4 px-6">Recognized this as being right on pace</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">3</td>
    <td className="py-4 px-6">None</td>
    <td className="py-4 px-6">5:08</td>
    <td className="py-4 px-6">Missed mile 3 marker. This was a huge miss.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">4</td>
    <td className="py-4 px-6">10:14</td>
    <td className="py-4 px-6">5:04</td>
    <td className="py-4 px-6">Saw this split, but did not do the math or react to it in any way</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">5</td>
    <td className="py-4 px-6">None</td>
    <td className="py-4 px-6">5:09</td>
    <td className="py-4 px-6">Just running looking for a group</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">6</td>
    <td className="py-4 px-6">None</td>
    <td className="py-4 px-6">5:09</td>
    <td className="py-4 px-6">Not even looking for a split</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">7</td>
    <td className="py-4 px-6">None</td>
    <td className="py-4 px-6">5:09</td>
    <td className="py-4 px-6">Had a little side cramp start here.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">8</td>
    <td className="py-4 px-6">20:43</td>
    <td className="py-4 px-6">5:13</td>
    <td className="py-4 px-6">Totally not helpful. I can't divide by 4 while running.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">9</td>
    <td className="py-4 px-6">5:17</td>
    <td className="py-4 px-6">5:21</td>
    <td className="py-4 px-6">Well I had my pack, but the damage was done.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">10</td>
    <td className="py-4 px-6">5:18</td>
    <td className="py-4 px-6">5:19</td>
    <td className="py-4 px-6">But I didn't know it yet. Just got into a rhythm.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">11</td>
    <td className="py-4 px-6">5:14</td>
    <td className="py-4 px-6">5:14</td>
    <td className="py-4 px-6">Felt pretty good.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">12</td>
    <td className="py-4 px-6">5:15</td>
    <td className="py-4 px-6">5:14</td>
    <td className="py-4 px-6">Still cruising with a group of 4.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">13</td>
    <td className="py-4 px-6">None</td>
    <td className="py-4 px-6">5:09</td>
    <td className="py-4 px-6">I could feel the pace starting to pull a bit. But I wanted to stay with the group instead of soloing the last 13 miles</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">14</td>
    <td className="py-4 px-6">None</td>
    <td className="py-4 px-6">5:07</td>
    <td className="py-4 px-6">Definitely starting to question this pack now.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">15</td>
    <td className="py-4 px-6">None</td>
    <td className="py-4 px-6">5:10</td>
    <td className="py-4 px-6">Okay time to let it go. Just to far out of my gear.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">16</td>
    <td className="py-4 px-6">5:14</td>
    <td className="py-4 px-6">5:11</td>
    <td className="py-4 px-6">Still cruising, but now solo. Starting to pass a few drops from the lead pack.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">17</td>
    <td className="py-4 px-6">None</td>
    <td className="py-4 px-6">5:12</td>
    <td className="py-4 px-6">Starting to feel less smooth and more like hold on.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">18</td>
    <td className="py-4 px-6">10:32</td>
    <td className="py-4 px-6">5:17</td>
    <td className="py-4 px-6">Turn towards Houston into the wind and I am very much alone. Starting to dig deep and not even halfway!</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">19</td>
    <td className="py-4 px-6">5:24</td>
    <td className="py-4 px-6">5:25</td>
    <td className="py-4 px-6">Ouch. I'm really tired. Still alone.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">20</td>
    <td className="py-4 px-6">5:21</td>
    <td className="py-4 px-6">5:23</td>
    <td className="py-4 px-6">Out of gas, but know I'm still ahead of pace. Try to hold on!</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">21</td>
    <td className="py-4 px-6">5:30</td>
    <td className="py-4 px-6">5:21</td>
    <td className="py-4 px-6">Pass one more guy, but I'm toasted.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">22</td>
    <td className="py-4 px-6">None</td>
    <td className="py-4 px-6">5:35</td>
    <td className="py-4 px-6">Pace car for lead woman hasn't passed me yet. Just keep going!</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">23</td>
    <td className="py-4 px-6">None</td>
    <td className="py-4 px-6">5:36</td>
    <td className="py-4 px-6">Ugh</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">24</td>
    <td className="py-4 px-6">None</td>
    <td className="py-4 px-6">5:35</td>
    <td className="py-4 px-6">The car passes me. Estimated finish 2:19:20. It's over.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">25</td>
    <td className="py-4 px-6">None</td>
    <td className="py-4 px-6">6:31</td>
    <td className="py-4 px-6">I cry a bit then jog it in.</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">26</td>
    <td className="py-4 px-6">None</td>
    <td className="py-4 px-6">6:41</td>
    <td className="py-4 px-6">Wave to my kids and finish.</td>
  </tr>
</table>
</div>

The 2023 Houston Marathon Recap

Wanted to capture a marathon race week one day at a time. No filter. Probably super boring, but always enjoy the emotion and mental aspect of race prep and I wanted to share what I'm thinking. Oh and if you want to track me on Sunday checkout the link below!

<p className="flex justify-center">
<div className="font-bold"><a href="https://rtrt.me/ulink/HOUA/HOU-2023/tracker/R5ACUDJW/focus" target="_blank" rel="noopener noreferrer">Use this link to track me on 1/15/23 @ 7:01AM CST!</a></div>
</p>

Lastly, for this race I'll be representing Operation Underground Railroad, an organization working to end modern day slavery. If my running has ever inspired you would you consider joining the fight?

<p className="flex justify-center">
<div className="font-bold text-xl"><a href="https://www.gofundme.com/f/elite-racing-benefitting-our?utm_campaign=p_cf+share-flow-1&utm_medium=copy_link&utm_source=customer"> Join the Fight!</a></div>
</p>

## Monday
A normal day. So normal in fact that as I write this I have a hard time believing I'm supposed to run a marathon this weekend! Did an easy 55 minute run today and my legs actually felt like they wanted to run for the first time in probably a week and a half. My focus for this week is just stretching, rest, and carbs. As of last week I'm also caffeine free till race day just to help keep from getting excited for no reason. The only time I did feel some excitement today was after getting a text from my coach with a weather update and some race week reminders. It's getting real and his excitement got me excited. Other then that I prefer to keep my excitement and emotion in a bottle on race week. Just keep storing it up. No **ADRENALINE** allowed!! Until race day. Wrapping up the day with stretching and 20 minutes in compression boots. 

## Tuesday
Legs are starting to tell me hey dude when are we doing our next workout? They feel unloaded which is a feeling I haven't had in months. 55 minutes again today while pushing Harper in the double stroller. Looked up splits today from Houston 2020 and started visualizing my strategy. Nothing in stone yet but coming up with some general ideas. Starting @ ~5:20's before moving towards 5:15ish goal pace. Seeing low 1:09 at the half. Negative split. Nutrition game plan. Basically trying to replicate Houston 2020, but a little faster. That said I'm also not trying to put pressure on the performance. 2020 Houston was a special race and it was dam near perfect from a splits perspective. However, I've done enough marathoning to know **EVERY MARATHON IS DIFFERENT** and you have to go with what you get on the day. For Sunday the main objective is **2:17:59** or faster. Bonus goal is to PR and go sub **2:17**. That said I want to leave room for the objectives to evolve based on how things feel when I get there and again when I'm at mile 20. Anything is possible.

## Wednesday
THe ritualistic pre-race 400's. 12 reps around 72ish depending on if there was a 25mph gust of wind going or not! I ran in the hottest part of the day (74 degrees dew point 66) because it appears this race will be north of 55 with a dew point around 50. So I figured if I keep running when it's hot out this week maybe 55 will actually feel cool on race day. The only other thing of note was about three hours after this workout I was leaving work and I had a nerve spasm thing happen in my butt which lasted about 3 minutes and then faded. I had to chuckle cause that was honestly the first time something has really hurt during the last 20 weeks! Hopefully it's just a tweaked nerve and not something in the hamstring attachment.

## Thursday
Another low key day. 45 minute easy run and thankfully only some dull residual soreness from whatever that nerve thing was yesterday. I know I'm so scientific. But what am I supposed to do? No time to get it looked at and it doesn't hurt when running and it's got about 2.5 days to fix itself. It'll be fine. One of the more exciting things today was how excited my kids are to travel! Probably not for the race but they love hotels and race snacks. Soaking up this age they still think I'm a superhero.

## Friday
And the trip begins! Started the day with a 30 minute run with Jas before blasting through Florida, Alabama, and Mississippi to end up in Louisiana for the night. Throughout the day I’ve been bombarded with encouraging words. I’m so honored and humbled to have so many people in my corner! I think the message I got from my coach today best sums up the sentiment…

*I believe in you. You must believe in yourself. We started this journey just about a year ago together and I know in my heart you have enough in you to accomplish this goal. Today…tomorrow it matters not you will be on the line in 2024. But for this race your family gets to see you in absolute vulnerability and when you cross the line they love you just as fiercely as they did before the race started!*

Belief is powerful gift and that's what you all have given me today! So excited to give this distance another shot after a three year hiatus.

My race week journal

Wanted to share what I learned the first half of December. **THE DEW POINT MATTERS EVEN IF ITS NOT HOT OUTSIDE!!!** Shocking right? Not really I'm just a slow learner. Details below... 

Just over a week ago I did NOT love running. I was starting to have major resistance getting out the door each day. Usually I get excited for workout days and long runs, but even these runs were starting to feel daunting. My most recent two long runs had both been mental slug fests. In one I blew up with a mile and half to go, and the second it took me 5 miles to actually get into a rhythm where I wasn't wishing I could stop and go cry under a rock. Simple Plan's, "I just want to scream, how could this happen to me?" conjured from the bowels of my brain was all I could think about (so weird!). Some good old fashioned angst was apparently needed to help my brain cope with how 5:20 pace was feeling??? For reference a normal workout/long run day for me feels challenging, but in a really good way. It feels healthy and most of the time I really enjoy running fast and clicking through miles. It's hard to explain, but to have 5 miles of my brain screaming at me to stop is **NOT** normal.

**SO WHAT WAS GOING ON??!!**

Thankfully I have a coach who has a brain and over the past week we've discovered what's been causing this loathing to run. It's called Florida went from beautiful cool and clean days, back to a muggy fest and I did not adapt. The average dew point the first two weeks in December has been 62 degrees with an average temp of 66. So yea it's been moist, but not **HOT**. Like you go outside and you don't think twice about modifying pace like I'm used to doing in the summer heat. 

So I was holding normal paces despite high humidity which made my workouts **VERY** hard which led to pain and suffering which led to Simple Plan lyrics in my head.

This was verified last week as I rolled out for **3x3 mile repeats** planned to be at 5:05 (Threshold) pace. With a dew point of 66 my coach advised going for 5:20 instead. I did just that and although the run was not easy and doesn't seem that **"cool"** because it's repeats at marathon pace it was **the right workout for the day!** It also confirms that all this resistance was my subconscience brain trying to tell me to slow down cause it's hard to run fast while inhaling water. Thankfully the dew point has dropped again and last weeks long run at 5:30's was a positive experience. And so I will promptly forget the lesson I just learned which is why I'm writing this so I remember. After all...I've made my mistakes. Got nowhere to run. Life goes on as I'm....That song will never leave me. 


   

Weather matters!

15 weeks in. The rest day has turned into a 45 minute easy run so I have run everyday for the past month! The workouts are getting longer and more difficult and yes at this point I'm tired all time. I go to bed at 9 and do not exactly jump out of bed at 7. But I was telling Jas this week how thankfully surprised I am that I have **ZERO** body pain. **NONE!**

This is new for me as I remember my last marathon buildup in 2019-2020 I always felt on the edge of breaking. I even remember the week before Houston 2020 dealing with sharp knee pain that I thought would impact the race.

Honestly, I am not going to claim I know why, but what I will pass along is what I'm doing that seems to have worked at least for 15 weeks.

- Sleeping 8-10 hours
- Bone broth in most meals (all Jas's idea)
- Drinking raw milk daily
- Collagen in coffee every other day
- Zero booze
- Using Tailwind post longrun/workout
- Bloodwork last month (gives me confidence my fatigue isn't low iron)
- 15 minutes of rolling and stretching 3x per week
- Workouts in fast but cushy shoes
- Just started fueling during long runs

And that's about it as far as running specific things. I'm just really thankful God has blessed me with health and body strength during this buildup.

--------------------------- 

## **The Work**

#### **Distance:** 77 miles

#### **Time:** 8 hours 55 minutes

#### **Elevation Gain:** 1201 feet  

---------------------------

### **Workouts**

<div className="overflow-x-auto">
<table className="min-w-full inline-block text-left">
  <thead className="border-b-2 border-green-500 uppercase bg-slate-100 dark:bg-slate-800">
  <tr>
    <th className="py-3 px-6">Focus </th>
    <th className="py-3 px-6">Reps</th>
    <th className="py-3 px-6">Time</th>
    <th className="py-3 px-6">Miles</th>
  </tr>
  </thead>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">Threshold</td>
    <td className="py-4 px-6">3 W/U, 6x2k @ 4:45 pace with 75 sec walk recovery, 3 C/D</td>
    <td className="py-4 px-6">1:30:28</td>
    <td className="py-4 px-6">14.51</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">Marathon</td>
    <td className="py-4 px-6">3 W/U, 3mile,4mile,5mile @ 5:30 pace with 1 mile 6:40 in between, 2 C/D</td>
    <td className="py-4 px-6">1:48:56</td>
    <td className="py-4 px-6">19.14</td>
  </tr>
</table>
</div>



Its Working!

Yes it was Thanksgiving week and yes I nailed the main objective of the week which was to win a pie. No coconut cream this year, but the chocolate pie was fantastic!

I raced the 30A 10k on Thursday and finished first with a one second PR of
<a href="https://onlineraceresults.com/race/view_race.php?race_id=76009#racetop" target="_blank">30:14!</a>

Although I paced to go **sub 30** I used the race mile markers for splits (instead of GPS) due to it being a certified course. However, it appears markers 5 and 6 were off which really threw me off during the race (see splits table). Split time is what I saw on my watch during the race and GPS pace was closer to the truth. At the half I was sub 15 by a few seconds and I started getting excited. I kept going, but at mile 5 I saw a 5:14 split which really pissed me off because I felt like I'd kept the hammer down. This led to a slower mile 6 as I tried to rally mentally. However, in my mind sub 30 was gone so I was just trying to finish honest to maximize the workout. In reality I was only 4 seconds off pace at mile 5 which, had I known, would have been a super manageable adjustment to make compared to the 24 seconds I thought I'd have to make. **Oh well!** Lesson learned for next time for this race specifically is to just use GPS. It's in the open with no tall buildings and only one turn so GPS is accurate enough to pace off of.

### Race Splits
<div className="overflow-x-auto">
<table className="min-w-full inline-block text-left">
  <thead className="border-b-2 border-green-500 uppercase bg-slate-100 dark:bg-slate-800">
  <tr>
    <th className="py-3 px-6">Mile </th>
    <th className="py-3 px-6">Split Distance</th>
    <th className="py-3 px-6">Split Time</th>
    <th className="py-3 px-6">GPS Pace</th>
  </tr>
  </thead>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">1</td>
    <td className="py-4 px-6">1.01</td>
    <td className="py-4 px-6">4:46</td>
    <td className="py-4 px-6">4:44</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">2</td>
    <td className="py-4 px-6">1.00</td>
    <td className="py-4 px-6">4:52</td>
    <td className="py-4 px-6">4:52</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">3</td>
    <td className="py-4 px-6">0.99</td>
    <td className="py-4 px-6">4:43</td>
    <td className="py-4 px-6">4:47</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">4</td>
    <td className="py-4 px-6">0.99</td>
    <td className="py-4 px-6">4:43</td>
    <td className="py-4 px-6">4:47</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">5</td>
    <td className="py-4 px-6">1.07</td>
    <td className="py-4 px-6">5:14</td>
    <td className="py-4 px-6">4:54</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">6</td>
    <td className="py-4 px-6">0.97</td>
    <td className="py-4 px-6">4:51</td>
    <td className="py-4 px-6">4:59</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">0.2</td>
    <td className="py-4 px-6">0.21</td>
    <td className="py-4 px-6">00:59</td>
    <td className="py-4 px-6">4:40</td>
  </tr>
</table>
</div>

Despite not going sub 30 I am super happy with this time as it was a solo effort with some wind and humidity. This was a race to just test the fitness and I'm encouraged with where things are at!

Only **48 days** left to go! Hoping to really get into the trenches these next couple weeks. Due to the race performance there has been a 2 point VDOT bump to 72 which will make workout paces **HOT!**

--------------------------- 

## **The Work**

#### **Distance:** 65 miles

#### **Time:** 7 hours 31 minutes

#### **Elevation Gain:** 1047 feet  

---------------------------

### **Workouts**

<div className="overflow-x-auto">
<table className="min-w-full inline-block text-left">
  <thead className="border-b-2 border-green-500 uppercase bg-slate-100 dark:bg-slate-800">
  <tr>
    <th className="py-3 px-6">Focus </th>
    <th className="py-3 px-6">Reps</th>
    <th className="py-3 px-6">Time</th>
    <th className="py-3 px-6">Miles</th>
  </tr>
  </thead>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">10k Race</td>
    <td className="py-4 px-6">3 W/U, 10k Race target 4:50, 3 C/D</td>
    <td className="py-4 px-6">30:14</td>
    <td className="py-4 px-6">6.2</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">Long Run Fast Finish</td>
    <td className="py-4 px-6">12 W/U, 6 miles @ 5:40</td>
    <td className="py-4 px-6">1:54:09</td>
    <td className="py-4 px-6">18.01</td>
  </tr>
</table>
</div>

## **Health**
All systems healthy post race. I've been implementing some flexibiltiy work 3 times per week to keep the hammies happy. Really enjoying how my body is responding to the work.

Racing for pie!

This weekend included a dance between wanting to get my runs in while also being present on a quick trip up to Michigan. Two outta three days I snuck my runs in, but the long run scheduled for Sunday just didn't happen. Instead I traded it for an hour with my 92 year old grandfather and a Detroit Lions game with my little brother! **No regrets!** I will be the best runner I can be while also being present when **life** is happening around me.

Highlight of the week was being able to run with two different brothers in the same week! Matt got me through an easy run and the birdman coached me through 4x2 mile repeats like a **pro!** He cleared corners, help me cross roads, and was present when I started hurting. So special to be able to share the sport I love with the people I love.

--------------------------- 

## **The Work**

#### **Distance:** 62 miles

#### **Time:** 7 hours 18 minutes

#### **Elevation Gain:** 1532 feet  

---------------------------

### **Workouts**

<div className="overflow-x-auto">
<table className="min-w-full inline-block text-left">
  <thead className="border-b-2 border-green-500 uppercase bg-slate-100 dark:bg-slate-800">
  <tr>
    <th className="py-3 px-6">Focus </th>
    <th className="py-3 px-6">Reps</th>
    <th className="py-3 px-6">Time</th>
    <th className="py-3 px-6">Miles</th>
  </tr>
  </thead>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">Marathon Pace</td>
    <td className="py-4 px-6">5 W/U, 7x1mile @ 5:11 pace with 3 min jog recovery, 3 C/D</td>
    <td className="py-4 px-6">1:41:30</td>
    <td className="py-4 px-6">16.07</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">Threshold</td>
    <td className="py-4 px-6">3 W/U, 4x2mile @ 5:11 pace with 2 min walk recovery, 2 C/D</td>
    <td className="py-4 px-6">1:30:56</td>
    <td className="py-4 px-6">14.29</td>
  </tr>
</table>
</div>

## **Health**
I think I have a slightly tight left achilles, but otherwise I'm still healthy. The 4x2 mile repeats in Michigan had some nice hills with them so that's probably the cause. Focusing on warming up before my runs the next few days.

Go Lions!

**Change of plans!!!** I have decided to drop out of California International Marathon in December and instead run as part of the ADP (American Development Program) field at Houston in January. It was a tough decision to make, but here are the decision factors...

#### **CIM Pros**
- This is a race I've always wanted to do
- USATF championship race this year!
- Comped entry
  
#### **CIM Cons**
- 8-10 hour travel times out to Sacramento that would mess with my sleep and are $$$
- Unable to have any family travel out
- December is a only a month away!!
  
#### **Houston Pros**
- Within driving range so family can attend
- An extra 45 days of training
- I set my marathon PR here in 2020

#### **Houston Cons**
- A 9 hour drive split over two days

Over the past few weeks the key driver for this decision ultimately aligns with my **WHYs** for my current buildup. I will run fast and my family will be included. **Houston** checks both boxes!

For those not familiar with the running world here are the luxuries provided to an almost professional runner...

- Complimentary entry to the race 
- A small pre-race stretching/warm-up area **with port-a-cans** 💩💪 
- A priority starting location just behind the elites and ahead of the open field. 

In all seriousness though having access to bathrooms near the start line is a top luxury. It's like a peasant boy taking ownership of a golden chalice 🏆 during the middle ages. Truly life changing. If you know you know.

--------------------------- 

## **The Work**

#### **Distance:** 47.78 miles

#### **Time:** 5 hours 58 minutes

#### **Elevation Gain:** 463 feet  

---------------------------

### **Workouts**

<div className="overflow-x-auto">
<table className="min-w-full inline-block text-left">
  <thead className="border-b-2 border-green-500 uppercase bg-slate-100 dark:bg-slate-800">
  <tr>
    <th className="py-3 px-6">Focus </th>
    <th className="py-3 px-6">Reps</th>
    <th className="py-3 px-6">Time</th>
    <th className="py-3 px-6">Miles</th>
  </tr>
  </thead>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">Threshold</td>
    <td className="py-4 px-6">2 W/U, 10x800m @ 2:34/rep (5:10/mi) pace with 90 sec recovery, 2 C/D</td>
    <td className="py-4 px-6">1:15:26</td>
    <td className="py-4 px-6">10.33</td>
  </tr>
</table>
</div>

## **Health**
Most of this week was done on a treadmill in the BAHAMAS. It was awesome. However, upon arriving home my wife and 2 of my kids were sick. One was up every hour through the night to throw up. So yea didn't sleep Friday which meant an off day Saturday and pushing the long run to week 11. So a lower volume week, but I haven't gotten sick yet and I was able to execute my long run workout on Monday! Body is healthy and strong!



I'm headed to Texas!

This week featured two workouts that were just really **FUN!** It's probably weird, but fun for me is pushing the boundaries of my physical limits in a healthy and sustainable way. Being attached to legs that have been trained to run is just so much fun!

On Wednesday it was **20 x 400's**. A classic that I don't think I've done since the college days? After 5 reps we were smiling and I can clearly remember my college coach proclaiming with a smile, ***"It's all fun and games for the first 10"***. That was almost true on Wednesday, however I'd say it didn't really feel hard till the 13th rep. My quads and hip flexors were the lim fac towards the end of this workout. I was running faster then planned at **67-69's** each lap and wasn't having much trouble, but those last 5-7 reps felt like a workout as my legs started to age. But I finished strong and made the last 3 reps my fastest to snag a mental win for the day.

I was sore the next day. And the next. And even by Saturday I would say I still had some lingering fatigue from those 400's. Just in time for a Saturday **whopper!** (just the sandwich please) After a 3 mile warmup I was to modulate pace between **low 5's/mile** for 400m to **high 5's/mile** for 800m and do that 15 times. Nothing crazy, but on tired quads this felt kinda like the 16-18 mile part of a marathon. Your spring chicken legs are dead and gone and you now have barrels of whiskey strapped to your legs while you try running away from the **prohibition police**. It took forever, but I was proud of this workout and I'm excited to see what comes next!

In other news I finally finished implementing auto weather descriptions for my outdoor strava activities! Check it out!

<figure>
<img src="../week9_1.jpg" alt=""/>
    <figcaption>
    Pushing weather description to each new run!
  </figcaption>
</figure>

--------------------------- 

## **The Work**

#### **Distance:** 59.68 miles

#### **Time:** 7 hours 16 minutes

#### **Elevation Gain:** 1,224 feet  

---------------------------

### **Workouts**

<div className="overflow-x-auto">
<table className="min-w-full inline-block text-left">
  <thead className="border-b-2 border-green-500 uppercase bg-slate-100 dark:bg-slate-800">
  <tr>
    <th className="py-3 px-6">Focus </th>
    <th className="py-3 px-6">Reps</th>
    <th className="py-3 px-6">Time</th>
    <th className="py-3 px-6">Miles</th>
  </tr>
  </thead>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">Speed reps</td>
    <td className="py-4 px-6">3 W/U, 20 x 400m @ 69 pace with 75 sec recovery, 2 C/D</td>
    <td className="py-4 px-6">1:15:26</td>
    <td className="py-4 px-6">11.46</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">Gear Changes</td>
    <td className="py-4 px-6">3 mile W/U, 15 x 400m @ 5:05, 800 @ 5:45 no rest, 2 mile C/D </td>
    <td className="py-4 px-6">1:35:20</td>
    <td className="py-4 px-6">16</td>
  </tr>
</table>
</div>

## **Health**
Overall volume was down this week, but I had a few late nights this week so my body feels like it's done 80+ miles. Plan to catch up on some sleep this week in the **BAHAMAS!!!**

What is FUN?

**My wife said she wouldn't read this unless I changed the title to be more interesting**. Apparently my Week followed by a number of total weeks marathon training nomenclature isn't colorful enough? Did it work?

Anyways **HI WIFE!!!!** welcome to my blog. You'll be so happy to know that due to my stomach bug last week, I had leg energy for 7 days of running in week 8! This resulted in a high watermark of 68 miles which is the Joe equivalent of **HIGH** mileage.

Let me be clear I am **NOT** a high mileage marathon runner (typically considered >**100mpw**). I've actually only ever gone over 100 miles per week like once or twice in my life and that was back in college. I've found that my probability of injury sky rockets when I approach 80-90 miles so my "high" mileage sweet spot is around **70 mpw**. In fact for my PR marathon of 2:17 I was right around 70 mpw. I've found it's better to be undertrained and healthy then overtrained and broken. Someday I would like to know the science behind how 70 differs from 100 which differs from 130 miles per week and the fitness gains vs risk of injury graphs for marathon runners. 

**Bottom line** everyone's body is different and you need to play to your strengths. For me that's 70 some mpw, an extreme focus on quality workouts, and a building a strong mind!

--------------------------- 

## **The Work**

#### **Distance:** 67.97 miles

#### **Time:** 8 hours 14 minutes

#### **Elevation Gain:** 1,296 feet  

---------------------------

### **Workouts**

<div className="overflow-x-auto">
<table className="min-w-full inline-block text-left">
  <thead className="border-b-2 border-green-500 uppercase bg-slate-100 dark:bg-slate-800">
  <tr>
    <th className="py-3 px-6">Focus </th>
    <th className="py-3 px-6">Reps</th>
    <th className="py-3 px-6">Time</th>
    <th className="py-3 px-6">Miles</th>
  </tr>
  </thead>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">Speed reps</td>
    <td className="py-4 px-6">3 W/U, 20 x 200m @ 4:26 pace with 200m recovery, 2 C/D</td>
    <td className="py-4 px-6">56:44</td>
    <td className="py-4 px-6">9.85</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">Mile Repeats</td>
    <td className="py-4 px-6">3 mile W/U, 7 x 1 mile @ 5:11 75 sec recovery, 2 mile C/D </td>
    <td className="py-4 px-6">1:20:45</td>
    <td className="py-4 px-6">12.7</td>
  </tr>
</table>
</div>

## **Health**
No health issues this week. Legs are **VERY** tired after Sunday's run, but no lingering pain. Quiz for Jasmin. What is my favorite post run beverage???

My wife won't read this...

If week 6 was a **high** week 7 of marathon training was most definitely a **low**. I think it was a stomach bug, but whatever it was it zapped my energy and sent my resting heart rate up almost **10 bpm!** 

So on Wednesday instead of executing the planned workout I suffered through a 65 minute easy run and deferred the workout to Thursday. It was the **HARDEST** easy run in the history of easy runs.  

Still thinking it was just training fatigue I geared up for the workout on Thursday, but 5 minutes into the warmup I was toasted and knew the workout was just not happening. My stomach hurt and I called it a day after a paltry half mile. Checking my watch I saw an interesting resting heart rate (RHR) graph that seemed to confirm how I was feeling...

<figure>
<img src="../week7_1.jpg" alt=""/>
    <figcaption>
    7 day RHR confirms I feel like 💩
  </figcaption>
</figure>

Normally my RHR is **~39 bpm**, but to see the linear increase up to almost **50 bpm** told me my body was indeed fighting something. Generally speaking I don't let my watch dictate what I do or how I feel, but it was good to see it confirm how I was feeling. 

**Friday** came and I still was not feeling great so I ran 2 miles just to see how things were feeling and to breathe air. By **Saturday** I was able to run for an hour and things were getting back to normal.

<figure>
<img src="../week7_2.jpg" alt=""/>
    <figcaption>
    We now return to our regularly scheduled RHR
  </figcaption>
</figure>

Not **EVERY** week can be the best week ever, but if you can hang in there through the bad weeks that's when the **magic** happens! This week was just a minor speed bump in what I hope will continue to be an awesome marathon buildup!

---------------------------

## **The Work**


#### **Distance:** 38.63 miles (-27.68 miles)  

#### **Time:** 4 hours 45 minutes (-3hr 4min)

#### **Elevation Gain:** 896 feet  

---------------------------

### **Workouts**
**NONE**

## **Health**
A stomach bug caused me to miss the quality sessions this week and knocked my total volume down. As of Sunday though everything seems to be back to normal and ready to go for a normal week 8!

A two day ticket for a joy ride on the struggle bus

Week 7 Summary

**Story time.** Once upon a Sunday I was cranking through a 19 mile long run of loops around my neighborhood. It featured four reps of 2 miles at marathon pace followed by a half mile at half marathon pace. It was hot (85F), but the sun was going down and the dewpoint was somwhere in the 50's so the air was clean and I was feeling pretty good. That was until the start of the 4th set. I was pretty toasty and fatigued at this point and with a mile to go in my final two mile rep I was ready to call it quits. I had **pumped** all the **pump** out of my **pump** up music and figured I had done enough to call it quits. 

**But** then I heard a squeaky chain coming up behind me 🚴‍♀️. I was shocked to find my seven year old daughter had chased me down on her bike! These reps were run at 5:40 pace so to see her bike me down was all the motivation I needed to finish strong. She even gave me a drink of her water! It was a proud Dad moment and I'm so thankful I got to share a piece of my workout with her.❤️ 

**This run** was a sweet reminder of one of my **WHY's** which is being able to **show** and experience the joy of fitness with my family. 

## **The Work**


#### **Distance:** 66.31 miles (+6.31 miles)  

#### **Time:** 7 hours 49 minutes (+38 minutes)

#### **Elevation Gain:** 1,686 feet  

---------------------------

### **Workouts**

<div className="overflow-x-auto">
<table className="min-w-full inline-block text-left">
  <thead className="border-b-2 border-green-500 uppercase bg-slate-100 dark:bg-slate-800">
  <tr>
    <th className="py-3 px-6">Focus </th>
    <th className="py-3 px-6">Reps</th>
    <th className="py-3 px-6">Time</th>
    <th className="py-3 px-6">Miles</th>
  </tr>
  </thead>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">Threshold with speed</td>
    <td className="py-4 px-6">5 x 800m @ 5:10, 400m recovery, 400m @ 5:02, 400m recovery </td>
    <td className="py-4 px-6">1:13:00</td>
    <td className="py-4 px-6">11.1</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">Long Run</td>
    <td className="py-4 px-6">3 mile W/U, 4 x 2 miles @ 5:25M, 0.5 easy, 0.5 @ 5:11HM, 0.5 easy, 2 mile C/D </td>
    <td className="py-4 px-6">2:03:53</td>
    <td className="py-4 px-6">19.03</td>
  </tr>
</table>
</div>

## **Health**
No health issues this week. Body is recovering well, just normal fatigue which can make it tough to work and be a high energy parent 😂

Saved by a seven year old on a bike with a squeaky chain

Week 6 Summary

A smooth sailing Wednesday workout resulted in a promotion to my VDOT number which led to an awesomely productive long run. I ❤️ running because of how quickly consistency can translate into tangible fitness. 

I also ❤️❤️ progressive long runs. During the warmup miles my legs felt flat and sluggish (it was 6am on a Sunday). My watch dinged and I dropped pace to 5:40 and I was like no way is this happening today. It's to silly for this to be happening right now...

**But** after about 5 minutes of feeling like an old clunky car there was a gear switch and I got into my flow state (yes flow is real). **13 miles** later I had sustained sub 5:30ish pace for most of the run. 

**Bottom Line:** Don't judge a run by the first 10-20 minutes. Some days it just takes a while to figure out where your body is at!

## **The Work**


#### **Distance:** 60 miles (+2 miles)  

#### **Time:** 7 hours 11 minutes (+6 minutes)

#### **Elevation Gain:** 1,043 feet  

---------------------------

### **Workouts**

<div className="overflow-x-auto">
<table className="min-w-full inline-block text-left">
  <thead className="border-b-2 border-green-500 uppercase bg-slate-100 dark:bg-slate-800">
  <tr>
    <th className="py-3 px-6">Focus </th>
    <th className="py-3 px-6">Reps</th>
    <th className="py-3 px-6">Time</th>
    <th className="py-3 px-6">Miles</th>
  </tr>
  </thead>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">Critical Velocity</td>
    <td className="py-4 px-6">10 x 600m @ 5:08 pace, 400m recovery </td>
    <td className="py-4 px-6">1:03:31</td>
    <td className="py-4 px-6">9.67</td>
  </tr>
  <tr className="bg-white border-b-2 border-green-500 dark:bg-slate-800">
    <td className="py-4 px-6">Long Run</td>
    <td className="py-4 px-6">3 mile W/U, 5 miles @ 5:43, 5 miles @ 5:30, 2 miles @ 5:20, 2 mile C/D </td>
    <td className="py-4 px-6">1:43:29</td>
    <td className="py-4 px-6">17</td>
  </tr>
</table>
</div>

## **Health**
Left knee bounced back by the Wednesday workout and havn't felt it the rest of the week. Trying to manage general fatigue and what I like to call my long run hangover. No headache or vommiting I just feel kinda like a low energy zombie 30 hours after a long run.

Week 5 Summary

Some runs build fitness others build guts. Sunday's long run this week was the latter. 90 degrees with a dewpoint of 67 made 17 miles borderline intolerable. 🥵 Thankfully I was able to take fluid on at mile 10 and 14 (thanks Elle!) and jump in a pool (thanks Matt!) at mile 12 and 15 to keep the body temp in check. 

This was a week to absorb the increase loading and ensure the body stays healthy ✅ 

## **The Work**
The 800 workout this week felt light relative to last week. Most likley due to the temperature being down that morning and the total volume being a bit shorter. The long run described above was interesting and I was simply glad I didn't end up crying in a ditch. 

#### **Distance:** 58 miles (-5 miles)  

#### **Time:** 7 hours 5 minutes (-27 minutes)

#### **Elevation Gain:** 791 feet  

---------------------------

### **Workouts**

<table className="w-full text-sm text-left">
  <thead className="text-xs uppercase bg-slate-100 dark:bg-slate-800">
  <tr>
    <th className="py-3 px-6">Focus </th>
    <th className="py-3 px-6">Reps</th>
    <th className="py-3 px-6">Total Duration</th>
  </tr>
  </thead>
  <tr className="bg-white border-b dark:bg-slate-800 dark:border-slate-800">
    <td className="py-4 px-6">Intervals</td>
    <td className="py-4 px-6">6 x 800m @ 4:50 pace, 2:30 recovery </td>
    <td className="py-4 px-6">1:03:31</td>
  </tr>
  <tr className="bg-white border-b dark:bg-slate-800 dark:border-slate-800">
    <td className="py-4 px-6">Long Run</td>
    <td className="py-4 px-6">5 mile W/U, 8 x 1 mile @ 5:50, 2 mile C/D </td>
    <td className="py-4 px-6">1:51:54</td>
  </tr>
</table>



## **Health**
My poor knees 😂 Did 4 hours of flooring work in my house so I was on my knees allot and then you know the running thing. So yea. Pray for my knees. As of Monday evening I am healthy with just very tired legs. 

Week 4 Summary

With a workout that felt hard on Wednesday and an actual long run on Sunday, this week was the first to feel like real marathon training. I also had the added bonus of trying to get my Friday-Sunday runs while managing 4 kids with my wife out of town! Here's how that went...

**Friday** - Nanny allowed me to do a normal 9 miles

**Saturday** - 22.5 laps around my neighborhood during nap time for 9 miles 

**Sunday** - 42.5 laps around my neighborhood during nap time for 17 miles

Both Saturday and Sunday were days I'd have rather just curled up on the couch and watched 🏈. I was a solo dad and it was 🌧️ and I just didn't have the energy. But that wouldn't have really translated into marathon success so I just nutted up and got outside.

## **The Work**
#### **Distance:** 63 miles (+16 miles)  

#### **Time:** 7 hours 32 minutes (+1 hour 46 minutes)

#### **Elevation Gain:** 1280 feet  

---------------------------

### **Workouts**

<table className="w-full text-sm text-left">
  <thead className="text-xs uppercase bg-slate-100 dark:bg-slate-800">
  <tr>
    <th className="py-3 px-6">Focus</th>
    <th className="py-3 px-6">Reps</th>
    <th className="py-3 px-6">Total Duration</th>
  </tr>
  </thead>
  <tr className="bg-white border-b dark:bg-slate-800 dark:border-slate-800">
    <td className="py-4 px-6">Threshold</td>
    <td className="py-4 px-6">6 x 1000m @ 3:12, 1:15 jog, 400m @ 4:54</td>
    <td className="py-4 px-6">1:18:10</td>
  </tr>
  <tr className="bg-white border-b dark:bg-slate-800 dark:border-slate-800">
    <td className="py-4 px-6">Long Run</td>
    <td className="py-4 px-6">8 mile W/U, 4 mile @ 6, 4 mile @ 5:40, 1 mile C/D</td>
    <td className="py-4 px-6">1:49:34</td>
  </tr>
</table>

## **Health**
This was a fairly large increase in both total volume and intensity which is genreraly not the ideal way to train, but **California International Marathon** is only 12 weeks away so it's time to start moving. Body is tired, but healthy and it will be interesting to see how I bounce back from this weeks training.


The first week that feels like marathon training...

Week 3 Summary


Stress is stress is stress. 
    
    Running stress + Work stress + Life stress = Total stress 

It's a phrase I was introduced to in college and it's something that I have to be cognizant of when activley training. It's not simply the stress of running that you have to deal with and recover from. Running involves a large mental component so your total stress amount will impact how much running stress you can take. Total stress is a finite number so if work stress and life stress are high then running stress has to be reduced to ensure total stress doesn't exceed your limits.

**Week 2** was one of those weeks. Work stress was up (not bad just a fact) and I continue to wake up every night as I nightime potty train child number 3. I also acquired a minor stomach bug that forced me to finish Tuesday with a paltry 20 minute run due to excessive 💩. Despite a lower mileage week I was still able get in both quality sessions and finish the week **strong**!

## The Numbers


### Stats
#### **Distance:** 47.78 miles  

#### **Time:** 5 hours 46 minutes  

#### **Elevation Gain:** 600 feet  

---------------------------
The first quality session was done on a treadmill and felt fairly easy albiet fast. The Sunday threshold work was done at noon in the heat and although I stayed strong through the 5x1 mile reps I was not mentally prepared for the 200's and broke. It was a reminder I need to study my workout before I run it to ensure I properly segment the workout in my mind!  


### Workouts

<table className="w-full text-sm text-left">
  <thead className="text-xs uppercase bg-slate-100 dark:bg-slate-800">
  <tr>
    <th className="py-3 px-6">Focus </th>
    <th className="py-3 px-6">Reps</th>
    <th className="py-3 px-6">Total Duration</th>
  </tr>
  </thead>
  <tr className="bg-white border-b dark:bg-slate-800 dark:border-slate-800">
    <td className="py-4 px-6">Ladder Work</td>
    <td className="py-4 px-6">2 reps of 6,4,3,2 hundreds even rest (5:09-4:30 pace)</td>
    <td className="py-4 px-6">56:20</td>
  </tr>
  <tr className="bg-white border-b dark:bg-slate-800 dark:border-slate-800">
    <td className="py-4 px-6">Threshold with Fast Reps</td>
    <td className="py-4 px-6">5x1 mile @ 5:20, 2 min jog + 6x200 meters @ 34 sec</td>
    <td className="py-4 px-6">1:14:28</td>
  </tr>
</table>


## Health
Legs feel healthy, but I did essentially miss Tuesday due to a mild stomach bug. Or maybe I was just nervous for a work presentation I had the following day. No other issues this week!

Held the line with a busy work week and some poops

Week 2 Summary


It's cool to see how the simple act of registering for a marathon translates into an ability to withstand a bit more pain. *Having a goal with a deadline is in itself a superpower.*

Last week I signed up for **California International Marathon** which was recently dubbed the **2022 USATF Marathon Road Championship** and so I'm off to train!

## The Numbers

It's been a gradual increase to the maintanance fitness I have been doing for the last two months. In total around 5-10 minutes of time added per day with two focus days that included some short mildly fast reps and a progression run that turned into a just survive and finish run due to the 95 degree heat.

### Stats
#### **Distance:** 52.12 miles  

#### **Time:** 6 hours  

#### **Elevation Gain:** 666 feet  

---------------------------

### Workouts

<table className="w-full text-sm text-left">
  <thead className="text-xs uppercase bg-slate-100 dark:bg-slate-800">
  <tr>
    <th className="py-3 px-6">Focus </th>
    <th className="py-3 px-6">Reps</th>
    <th className="py-3 px-6">Total Duration</th>
  </tr>
  </thead>
  <tr className="bg-white border-b dark:bg-slate-800 dark:border-slate-800">
    <td className="py-4 px-6">Light Speed</td>
    <td className="py-4 px-6">10 x 1 minute on/off</td>
    <td className="py-4 px-6">48:47</td>
  </tr>
  <tr className="bg-white border-b dark:bg-slate-800 dark:border-slate-800">
    <td className="py-4 px-6">Progression</td>
    <td className="py-4 px-6">4 mi @ 5:36 (M+20) + 2 mi @ 5:19 (M)</td>
    <td className="py-4 px-6">1:12:52</td>
  </tr>
</table>

## Health

Even with a slight increase in overall volume I can feel the loading on my legs and my overall evergy level. This could also be due to the fact I started nightime potty training child #3 AND some busier work days.


Added a few minutes to easy runs, and some short up tempo sets

Week 1 Summary


I finally made a decision! I’m signed up for CIM. I’m still a runner 😂

Since my last race in May (25k RBR), which in one sense was a win because I finished alive on a hot day with the highest place I’ve ever gotten (11th). However, on the other hand it was not the PR I’d trained for and honestly just left me asking myself why I choose to go through so much pain to run at this level. Pile onto the fact it was the start of summer and we had just purchased and moved into a new house and with a full time job and a schedule full of family activities I just needed a break from running. I told myself two weeks then I’d get back to training. Three weeks went by. Then a month. Then another month. Yes it’s 1,000 degrees in Florida, but I just had no desire to get back to real training. I was enjoying just running 30-45 minutes a day 5 or 6 days a week and just being done. Short and sweet.

Honestly, I was at the point where I’m starting to be ok with this reality. I’ve run competitively now for more than 15 years and I’ve made awesome memories and pushed my body further then I ever thought possible. I’m happy and thankful for everything this sport has taught me and maybe it was time to walk. 

But I still had a comp’d entry into CIM which recently turned into the USATF Marathon Championship that expired in August. So I signed up. 

I’m sorry but this post has no grand answer about some epic revelation. I talked with my wife and to God and this past Sunday I decided to sign up and just take the next best step. I don’t really know how I’m going to pull it off, but my intent is to go sub 2:17 in the marathon in December.

I think what I want to remember about this decision is that it was not clear and despite my desire for a perfect PLAN to execute too maybe I need to release what I can’t control and just TAKE THE NEXT STEP. (Mantra baby)