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Voice Cat LLC & voice-cat.com

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Re: Voice Cat LLC & voice-cat.com

Post  ounce on Thu Dec 24, 2015 10:00 am

The run didn't go well and I stopped at before 4 miles because the cadence was dropping like a rock.  No injuries.  Maybe try it next week, after the front blows through.  I know what I need to correct.  Even if this was the last day before taper, I wold still make the same corrections and race on January 17.
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Re: Voice Cat LLC & voice-cat.com

Post  Mark B on Sat Dec 26, 2015 12:27 am

Hm. Well, don't push it too hard at this point. You're nearly there.

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Re: Voice Cat LLC & voice-cat.com

Post  ounce on Sat Dec 26, 2015 6:28 pm

@Mark B wrote:Hm. Well, don't push it too hard at this point. You're nearly there.
So, you think running a 20 at 2 weeks and 6 days is too close?  Or just run 17 or 18 would be nicer?
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Re: Voice Cat LLC & voice-cat.com

Post  ounce on Tue Dec 29, 2015 5:12 pm

It's 18 days and change before the marathon.  I wanted to do 1 more long run, before TAPER MAADN... er, the taper started.  Christmas Eve did not allow me a long run, as previously reported.  So, I decided to re-try the long run either yesterday or today.  After the Sunday rain, Monday would be too muddy and Tuesday would be closer to Goldilocks conditions.  In addition, the temps would be in the high 30's, which would be nice to finally see.

Today, it was 39 degrees with a 34 degree dewpoint and a mostly less than 5 mph NW wind.  I wore two long sleeved shirts, shorts, a Buff, the black gloves, and a black beanie.  One of my goals was to take the road not as flat, which is wayyyyy off my usual track.  168 was the targeted cadence.

16 miles, 3:33:23, 13:20 pace, 147 avg HR, 167 avg cadence, 0.72 m avg stride length, 1st half pace 13:12, 2nd half pace 13:28.
1.  13:19, 105 bpm, 167 spm, 72 sl
2.  13:07, 144 bpm, 168 spm, 73 sl
3.  13:10, 147 bpm, 167 spm, 73 sl
4.  13:20, 145 bpm, 167 spm, 72 sl
5.  13:09, 146 bpm, 167 spm, 73 sl
6.  13:12, 144 bpm, 167 spm, 73 sl
7.  13:19, 144 bpm, 167 spm, 72 sl
8.  12:58, 144 bpm, 166 spm, 75 sl
9.  13:12, 145 bpm, 167 spm, 73 sl
10. 13:46, 147 bpm, 164 spm, 71 sl
11. 13:21, 151 bpm, 166 spm, 73 sl
12. 13:21, 152 bpm, 167 spm, 72 sl
13. 13:16, 154 bpm, 167 spm, 73 sl
14. 13:45, 154 bpm, 167 spm, 70 sl
15. 13:39, 157 bpm, 167 spm, 71 sl
16. 13:21, 161 bpm, 167 spm, 72 sl

The numbers are pretty consistent.  I also took every up and down that I could find.  Both hamstrings started whining around mile 10, but I can fix that.  I had enough energy to do the run, which was the problem with the Christmas Eve run.  I can also concentrate on that over the remaining 18 days to get that in prime condition.  This run was essentially a MP long run.

I think that I'm entering the taper period in good enough shape to complete the marathon, but no PR.  With the taper period, I can tweak the tweakable.
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Re: Voice Cat LLC & voice-cat.com

Post  Mark B on Wed Dec 30, 2015 12:20 am

Oh, no! He's starting to analyze. That means only one thing.

TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS

cyclops cyclops cyclops affraid affraid affraid cyclops cyclops cyclops

What a Face What a Face What a Face bounce bounce bounce What a Face What a Face What a Face

lol! lol! lol! Approval Approval Approval lol! lol! lol!

Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running

Ride Ride Ride

StirPot StirPot

Shots

Yup. That'll do it.

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Re: Voice Cat LLC & voice-cat.com

Post  ounce on Wed Dec 30, 2015 12:42 am

@Mark B wrote:Oh, no! He's starting to analyze. That means only one thing.

TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS TAPER MADNESS

cyclops cyclops cyclops affraid affraid affraid cyclops cyclops cyclops

What a Face What a Face What a Face bounce bounce bounce What a Face What a Face What a Face

lol! lol! lol! Approval Approval Approval lol! lol! lol!

Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running

Ride Ride Ride

StirPot StirPot

Shots

Yup. That'll do it.
Do we really want to do Lisa in Taper Madness 3.0?
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Re: Voice Cat LLC & voice-cat.com

Post  ounce on Wed Dec 30, 2015 12:30 pm

@ounce wrote:It's 18 days and change before the marathon.  I wanted to do 1 more long run, before TAPER MAADN... er, the taper started.  Christmas Eve did not allow me a long run, as previously reported.  So, I decided to re-try the long run either yesterday or today.  After the Sunday rain, Monday would be too muddy and Tuesday would be closer to Goldilocks conditions.  In addition, the temps would be in the high 30's, which would be nice to finally see.

Today, it was 39 degrees with a 34 degree dewpoint and a mostly less than 5 mph NW wind.  I wore two long sleeved shirts, shorts, a Buff, the black gloves, and a black beanie.  One of my goals was to take the road not as flat, which is wayyyyy off my usual track.  168 was the targeted cadence.

16 miles, 3:33:23, 13:20 pace, 147 avg HR, 167 avg cadence, 0.72 m avg stride length, 1st half pace 13:12, 2nd half pace 13:28.
1.  13:19, 105 bpm, 167 spm, 72 sl
2.  13:07, 144 bpm, 168 spm, 73 sl
3.  13:10, 147 bpm, 167 spm, 73 sl
4.  13:20, 145 bpm, 167 spm, 72 sl
5.  13:09, 146 bpm, 167 spm, 73 sl
6.  13:12, 144 bpm, 167 spm, 73 sl
7.  13:19, 144 bpm, 167 spm, 72 sl
8.  12:58, 144 bpm, 166 spm, 75 sl
9.  13:12, 145 bpm, 167 spm, 73 sl
10. 13:46, 147 bpm, 164 spm, 71 sl
11. 13:21, 151 bpm, 166 spm, 73 sl
12. 13:21, 152 bpm, 167 spm, 72 sl
13. 13:16, 154 bpm, 167 spm, 73 sl
14. 13:45, 154 bpm, 167 spm, 70 sl
15. 13:39, 157 bpm, 167 spm, 71 sl
16. 13:21, 161 bpm, 167 spm, 72 sl

The numbers are pretty consistent.  I also took every up and down that I could find.  Both hamstrings started whining around mile 10, but I can fix that.  I had enough energy to do the run, which was the problem with the Christmas Eve run.  I can also concentrate on that over the remaining 18 days to get that in prime condition.  This run was essentially a MP long run.

I think that I'm entering the taper period in good enough shape to complete the marathon, but no PR.  With the taper period, I can tweak the tweakable.
I quoted the above post as a comparison to last year's 16 mile run on Dec 26, 2014, posted below.  Last year, I was having some chronic hamstring pain that was requiring me to slow down in order to finish, rather than the original plan of doing another 15-30 minute PR for the 2015 Houston (off of the 21 minute PR I achieved in the 2014 Houston).

The time from 2 days ago is within 22 seconds of last year's 16, however, the above run was less flat.

From December 26, 2014-------
It was 59 degrees, a dewpoint of 56 degrees, and the cadence was 167.

16 miles, 3:33:01, 13:19 pace, 146 avg bpm, 163 max bpm during mile14, 166 avg cadence, 0.73 m avg stride length, 1st half pace 12:58, 2nd half pace 13:41.
1.  12:58, 136 bpm, 166 spm, 75 sl
2.  12:50, 140 bpm, 167 spm, 75 sl
3.  12:49, 142 bpm, 167 spm, 75 sl
4.  12:58, 144 bpm, 167 spm, 75 sl
5.  13:06, 144 bpm, 166 spm, 74 sl
6.  12:50, 143 bpm, 166 spm, 75 sl
7.  13:07, 144 bpm, 167 spm, 74 sl
8.  13:03, 142 bpm, 166 spm, 74 sl
9.  12:57, 146 bpm, 166 spm, 75 sl
10. 13:32, 146 bpm, 167 spm, 71 sl
11. 13:31, 147 bpm, 166 spm, 72 sl
12. 13:09, 154 bpm, 167 spm, 73 sl
13. 13:18, 152 bpm, 166 spm, 73 sl
14. 13:40, 155 bpm, 166 spm, 71 sl
15. 14:25, 153 bpm, 165 spm, 68 sl
16. 14:47, 152 bpm, 158 spm, 69 sl

There were some good results and some bad results.  The bad results are in the numbers.  I know what some of the issues are and will be correcting them.  Although, it's not a good thing that I'm bleeding time like I am.  The good results are there was no sciatica pain and a very slight hamstring discomfort.  In fact, I think I figured out how to keep the hamstring from hurting on an incline.  I chose a 13 minute pace because that's what I think I should run the marathon at, so I can have an official finish.
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Re: Voice Cat LLC & voice-cat.com

Post  ounce on Wed Dec 30, 2015 12:57 pm

One other thing worth noting about Tuesday's 16 mile run is that I only peed twice during miles 4 and 7.  I did need to go once more in the later miles, but decided to hold it and carry on.

-30-

Because I didn't want to look for it after the marathon on the 17th, below are the splits from last year's Houston.  I was faster last year in training, despite the hamstring troubles.  But that was then and I can't worry about last year, now.  I can say that I think I won't be bleeding as much time, this year.  My pace might be slower, but my stamina is better.  Having dipped my toe into doing a 100K, I feel that I can't walk any of the marathon because it's 42% of a 100K on pretty much flat surfaces, although walking the water stops like I did at the 30K really seemed to help.


2014 Houston Marathon----
As promised, below are the splits from yesterday's marathon.  I found that I could throttle by time by moderating the cadence.  If I maintained a 167, then I could do some 12:30 splits.  But I was afraid of burning out too soon.  I've done it before.

26.49 miles, 5:49:28 (official), 13:20 pace (official), 156 avg bpm, 172 max bpm during mile 13, 161 avg cadence, 0.76 m  average stride length, 1st half pace 12:52 (official), 2nd half pace 13:48.
1.  12:43, 150 bpm, 167 spm, 76 sl
2.  12:46, 147 bpm, 166 spm, 76 sl
3.  12:37, 149 bpm, 166 spm, 77 sl 
4.  12:27, 151 bpm, 166 spm, 76 sl
5.  12:41, 151 bpm, 166 spm, 76 sl
6.  12:49, 151 bpm, 166 spm, 76 sl
7.  12:29, 152 bpm, 167 spm, 77 sl
8.  13:40, 151 bpm, 157 spm, 75 sl (pee break)
9.  12:40, 155 bpm, 167 spm, 76 sl
10. 12:43, 157 bpm, 167 spm, 76 sl
11. 12:46, 159 bpm, 166 spm, 76 sl
12. 12:40, 161 bpm, 167 spm, 76 sl
13. 12:45, 161 bpm, 165 spm, 76 sl
14. 12:46, 162 bpm, 166 spm, 76 sl
15. 12:37, 164 bpm, 167 spm, 77 sl
16. 13:01, 165 bpm, 167 spm, 74 sl
17. 12:35, 165 bpm, 166 spm, 77 sl
18. 12:42, 160 bpm, 165 spm, 77 sl
19. 12:55, 160 bpm, 160 spm, 78 sl
20. 12:55, 161 bpm, 166 spm, 75 sl
21. 13:32, 162 bpm, 159 spm, 75 sl
22. 14:31, 159 bpm, 154 spm, 72 sl
23. 13:53, 158 bpm, 164 spm, 71 sl
24. 15:47, 152 bpm, 134 spm, 76 sl
25. 15:42, 151 bpm, 136 spm, 76 sl
26. 14:33, 151 bpm, 149 spm, 74 sl
balance 12.04 pace, 155 bpm, 158 spm, 84 sl
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Re: Voice Cat LLC & voice-cat.com

Post  ounce on Thu Dec 31, 2015 1:37 pm

Tomorrow on New Year's Day, I will run 9 or 10 miles at a cadence of 169, +1 from what I've been training to familiarize the legs with that pace.  I won't be running over the weekend, so the first week of taper will end with 25 or so miles.  I will try to run tomorrow at less than 13/mile.

I've often read on others' blogs about keeping up the intensity during taper.  Thought that I'd try it.
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Re: Voice Cat LLC & voice-cat.com

Post  Mark B on Thu Dec 31, 2015 10:50 pm

Looking good so far, Ounce. Keeping the intensity -- or even adding a bit more -- is something I've found useful in taper. If you feel frisky, maybe play with some higher speed surges on one of your runs each week to get the muscles feeling peppy and your heart energized. Even a few times can make a difference come race day.

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Re: Voice Cat LLC & voice-cat.com

Post  ounce on Fri Jan 01, 2016 10:55 pm

@Mark B wrote:Looking good so far, Ounce. Keeping the intensity -- or even adding a bit more -- is something I've found useful in taper. If you feel frisky, maybe play with some higher speed surges on one of your runs each week to get the muscles feeling peppy and your heart energized. Even a few times can make a difference come race day.
Thanks, Mark.  I'll work on that.

In fact, I worked on it this morning.  I guess that I was moving around too much at church, helping out on a NYE party, because my legs were aching this morning.  I had to stop once or twice to stretch out a hip flexor.  So, from here until the race, I'm going to stretch everything whether I run that day or not.

Regardless, I intentionally ran faster today for almost 9 miles.  It was 44 degrees and a dewpoint of 43 with a north breeze of 5-12 mph and an occasional drizzle.  Cadence was 168.

8.74 miles, 1:52:32, 12:44 avg pace, 141 avg bpm, 158 max bpm during the last mile, 167 avg cadence, 0.76m avg stride length, 1st half pace 12:52, 2nd half pace 12:37.
1.  12:26, 118 bpm (wrong), 167, 77
2.  12:50, 142 bpm, 168 spm, 75 sl
3.  12:58, 140 bpm, 167 spm, 74 sl
4.  13:07, 142 bpm, 167 spm, 74 sl
5.  12:57, 142 bpm, 167 spm, 75 sl
6.  12:45, 142 bom, 167 spm, 75 sl
7.  12:43, 146 bpm, 167 spm, 76 sl
8.  12:39, 148 bpm, 166 spm, 76 sl
9.  12:01 pace, 152 bpm, 168 spm, 80 sl

I worked at going faster the last 4 miles.  I wasn't hurting, but the legs believed I was starting off the year incorrectly.  I probably was, but I won't be running until Monday, the start of the 2nd week of taper.

It wasn't a great run, in my opinion.  However, I am confident about getting all of my ducks in a row for the 17th, which can be fodder on the TAPER MADNESS thread.
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Re: Voice Cat LLC & voice-cat.com

Post  Mark B on Sat Jan 02, 2016 2:00 am

Yup. At this point, there is no physiological benefit that's going to accrue from standard running, vis a vis mitochondria and such. But you can kick start the ol' VO2 system, and get the fast twitchers woke up so they're ready to help you on the big day. Every little extra snap you can get in your legs will come in handy out there.

Speaking of "snap," however, watch out on the toting and hauling work. (Congas, especially.)

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Re: Voice Cat LLC & voice-cat.com

Post  ounce on Sat Jan 02, 2016 11:54 pm

Very true on the mito.  I hope that I have a kick left because the couple of fast twitchers I have will be sleeping for most of the race.  I was surprised (really surprised) that stopping during the water breaks at the 30K did rest me up for longer than the elapsed time I stopped.

I won't be trucking anything new for a while.

Today, I saw the movie "Sisters" with Tina Fey and Amy Poehler.  Rent it.
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Re: Voice Cat LLC & voice-cat.com

Post  ounce on Tue Jan 05, 2016 12:43 am

Today, I ran three miles.  It was the first run since January 1.  Over the weekend, I had a little nerve pain on the left ankle between the Achilles and the medial ankle bone.  When this happens, it's because the non-running shoes I wear collapse on the medial side of the left shoe.  If I'm away from home, I can compensate by stepping with more weight on the lateral side of the left foot.  It doesn't happen when I'm barefoot.  So, it's just one of those things.  It didn't hurt during the run.

It was 55 degrees with a dewpoint of 34 about an hour before sunset.  I set the cadence to 169, +1 greater than normal, and I was wanting a low 12 minute pace.

3 miles, 35:25, 11:48 pace, 155 avg bpm, 168 max bpm during mile 3, 169 avg cadence, 0.81 m avg stride length
1.  11:43, 145 bpm, 169 spm, 81 sl
2.  11:56, 159 bpm, 169 spm, 80 sl
3.  11:46, 161 bpm, 168 spm, 82 sl

Boy, that first mile was a surprise.  I didn't look at the pace on the watch until I was past a half mile.  Plus, once I had that sub-12 split, I was going to try to keep it.  I got the 2nd mile and got a drink of water.  Then, I needed to do the last mile similarly, no matter the heart rate.  I don't believe I could've maintained it for 4 miles.  However, I was happy with 3.

It's a good run with 12 or so days to January 17 and probably the most intense of this taper.  No need pushing the time for nothing.  Marathon pace during a run?  Sure.

Thanks for reading.
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Re: Voice Cat LLC & voice-cat.com

Post  ounce on Sat Jan 09, 2016 4:48 am

Tuesday produced a 50 minute MP run with 5 minutes easy (but wasn't) and 45 minutes at high-12's, which is not the targeted MP.  There was supposed to be a 5 minute cool down, but my cool downs are walks.  No point in spiking the average run pace by walking for 5 minutes.

Thursday was to be 1 mile easy, 2 miles MP and 1 mile easy.  I actually did better at the easy mile (13:35), and two miles (13:06 and 12:59) which were closer to what I want MP (13:10 or 13:15) on race day to be.  I accomplished that by slowing the cadence to 166 spm, instead of 168 or 169.  If I use the gnome to slow my cadence, ergo pace, I hope that I can increase the cadence to stay or increase the pace later on in the race.

9 days out, the weather is to be in the 30's at the start, IF IF IF the front comes through on Friday.  Monday and Tuesday should give a little clearer picture as to the timing of the front.  That's really the wild card for the race.  I could check the weather for Austin (180 miles NW of Houston) for when their temps drop and guess a frontal passage here + 6 hours.

I have a 8 mile MP run in 3 hours.  I haven't slept well the past two nights because I think I'm not as tired because the miles are less in this taper period.  Oh, well.  I'll see if I can get back to sleep for 2 hours, as I'm yawning a bit.

Thanks for stopping by.  Please have the attendant punch your Frequent Reader Card for valuable prizes!
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Re: Voice Cat LLC & voice-cat.com

Post  Mark B on Sat Jan 09, 2016 10:24 pm

Prizes? Hand't heard about the prizes.

Good work on that faster 3-mile run. On a run like that, so close to race day, there's no reason to NOT maintain the pace throughout. That higher HR work will make your MP a little easier on the big day.

Hoping for the upper 30s. That's about the best temperature for a marathon, especially if you're testing your limits. Getting excited yet?


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Re: Voice Cat LLC & voice-cat.com

Post  ounce on Sat Jan 09, 2016 10:54 pm

I did sleep about 90 minutes more.  The run, this morning, was not affected by my sleep.  We had a cool front pass through, last night that produced pea-sized hail at my home.  It was nifty.  The temp when I left for the starting point at Memorial Park was 54 degrees with a dewpoint of 50.  When I got back 2-1/2 hours later, it was 50 degrees with a dewpoint of 40 in the sunshine.

The 8 miles was the last long run before Houston on the 17th and was to be at MP.  However, while the weather was great and there were many people on this route, I went faster than my planned race MP.  I stopped for a pee break at miles 2 and 4.  I swear that when I stop, it helps me run better, like when I was at the rainy and colder 30K race in December.

I'm not concerned about doing the same on race day.  After all, I knew today was only 8 miles and I've done enough marathons to know not to go out fast, nor try to maintain a pace that's not sustainable.  But it was a fun run, even though I was getting passed as if I was in a old Saturn.  Cadence was 168

8 miles, 1:40:55, 12:36 pace, 147 avg bpm, 168 max bpm, 167 cadence, 0.77 m avg stride length, 1st half pace 12:44, 2nd half pace 12:28
1.  12:48, 139 bpm, 166 spm, 76 sl
2.  12:58, 141 bpm, 168 spm, 75 sl
3.  12:31, 145 bpm, 167 spm, 77 sl
4.  12:39, 146 bpm, 167 spm, 76 sl
5.  12:22, 150 bpm, 167 spm, 78 sl
6.  12:16, 154 bpm, 167 spm, 78 sl
7.  12:31, 151 bpm, 167 spm, 77 sl
8.  12:49, 150 bpm, 167 spm, 75 sl

This route had one spot where it went over a railroad yard and the overpass was pretty tall, like 25 feet or so.  I chugged it the whole way up and back.

Good run.  3 easy runs next week.
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Re: Voice Cat LLC & voice-cat.com

Post  ounce on Sat Jan 09, 2016 10:57 pm

@Mark B wrote:Prizes? Hand't heard about the prizes.

Good work on that faster 3-mile run. On a run like that, so close to race day, there's no reason to NOT maintain the pace throughout. That higher HR work will make your MP a little easier on the big day.

Hoping for the upper 30s. That's about the best temperature for a marathon, especially if you're testing your limits. Getting excited yet?

Agree on the 30's, but I also like overcast.  40's at the gun, overcast with a high in the 50's really keeps me from the sun zapping me.  Warm body, but not chilled.

No, not getting excited yet, but I am seriously thinking about how I can utilize the extra punch I get by stopping through a water station or peeing.  It's quite startling to me.
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Re: Voice Cat LLC & voice-cat.com

Post  ounce on Tue Jan 12, 2016 1:17 am

I have a cold that I believe occurred, last Thursday.  Stuffy nose, not in the chest.  This evening, I felt warm and had a 99.9 temperature.  Since Thursday, I've increased water intake and increased vitamin C from 2g to 4g daily.

I ran 4 miles this morning at a mid-13 pace.  This morning, it was 34 degrees with a dew point of 32 degrees.  At the NWS measuring site for Houston at IAH, it was 32 degrees.  This was the first freezing temp since March.

Race day whether is aiming to a low in the high 30's at race time, (downtown would be in the 40's) and a high of the mid-50's with mostly sunny skies.  Hopefully, the sub-tropical jet stream will grace us with some clouds.
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Re: Voice Cat LLC & voice-cat.com

Post  Mark B on Tue Jan 12, 2016 11:38 am

@ounce wrote:I have a cold that I believe occurred, last Thursday.  Stuffy nose, not in the chest.  This evening, I felt warm and had a 99.9 temperature.  Since Thursday, I've increased water intake and increased vitamin C from 2g to 4g daily.

I ran 4 miles this morning at a mid-13 pace.  This morning, it was 34 degrees with a dew point of 32 degrees.  At the NWS measuring site for Houston at IAH, it was 32 degrees.  This was the first freezing temp since March.

Race day whether is aiming to a low in the high 30's at race time, (downtown would be in the 40's) and a high of the mid-50's with mostly sunny skies.  Hopefully, the sub-tropical jet stream will grace us with some clouds.

I see you're dipping yourself in a vat of ascorbic acid, which ought to help. Still, arg!

Chilly morning for Houston! Race day temps sound pretty good to me, though I agree that a bit of cloud cover would be nice.

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Re: Voice Cat LLC & voice-cat.com

Post  ounce on Thu Jan 14, 2016 2:14 pm

Weather forecast for Sunday hasn't changed much in a couple of days.  Still gun time temp of upper 30's and a high in the low 50's.  Clouds are expected to be around at the start, but then sunnier as the morning goes along while winds are now being forecast for 10-15 out of the NW.  The wind won't be a player (if at all) until miles 14-17.  After that, it's a tail wind.

My cold is backing down to now being a stuffy nose.  I ran 3 miles this morning, hopefully to loosen up any phlegm in my chest.  I loosened up some stuff, but it was very little and there wasn't much remaining.  Coughing, yesterday, wasn't an issue, but it's still irritated to coughing.  This morning, I can over-exhale almost to the end of breath without coughing.  So, I'm in a good place.

Tonight, Houston Fit is having their pasta dinner at the St. Arnold's Brewery with Olympian Carl Lewis giving us the pep talk.  Since I don't do carbo-loading, I'm going to bring a Five Guys bacon cheeseburger with lettuce serving as the bun.  I'm sure that'll raise some looks.

Tomorrow, I'll be going to the Expo at the GRB (George R. Brown Convention Center).  On race day, we're really fortunate to have pretty much 2/3rds of the inside first floor GRB for all the runners to stretch, pee, and get ready for the race, plus afterwards is where the hot food, shirts & mugs resides, as well as the gear bag.  No rain and no cold!  The past 2 years, it has taken me 20 minutes to cross the start mat from Corral D.  So, I'm not going to bust my bust to get out there in the very cool at 7:00.  I'll leave the GRB at 7 or so and mosey over there, while the rest of the 27,000 paid folks for both the half and full shiver.
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Re: Voice Cat LLC & voice-cat.com

Post  nkrichards on Thu Jan 14, 2016 2:19 pm

Hey...good luck on Sunday.  Glad to hear the cold is gone or nearly gone. 

Stay warm and have a great race.
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Re: Voice Cat LLC & voice-cat.com

Post  ounce on Thu Jan 14, 2016 11:38 pm

@nkrichards wrote:Hey...good luck on Sunday.  Glad to hear the cold is gone or nearly gone. 

Stay warm and have a great race.
Thanks, Nancy!  I'll give it my best shot.

-30-

So, I attended the Houston Fit carb fest with my Five Guys bacon cheeseburger with lettuce as the bun.  It wasn't hot when I bit into it 55 minutes after purchase, but it was good nonetheless. 

Carl Lewis was the speaker.  He's 54, now, and works as an assistant track coach at the University of Houston, in addition to speaking and he still has his Nike contract, too.  I got my picture taken with him.  9 gold medals.

13:10 or so is my target pace.  Last year, I had a target time to get to mile 23, then saunter the rest of the way.  This year, I'm going to work the last 10K.  I've never 'worked' at all in a marathon.  My description of 'work' is not 'fun' or 'tedious.'  It's like when you ride a horse.  It's fun for you, but it's work to the horse.  So, it's a mindset change.  Serious.  Determined.  Resolved.  The 10K distance is a guess, but it certainly will occur by mile 24.  The 'work' is to prevent or lessen the likelihood of a pace drop during the last 10K.

Tomorrow's high temperature is to be 70 degrees.  First time since December 27. 

I'm going to ride the wave of stopping at water stops (every other one) because it sure seems like it helps my running to give the body a short 15-30 second break.
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Re: Voice Cat LLC & voice-cat.com

Post  Mark B on Fri Jan 15, 2016 12:28 am

Excellent mindset and a solid plan.

Hoping the temps drop by race day.

And how cool to get a photo with Carl Lewis? cheers cheers cheers

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Re: Voice Cat LLC & voice-cat.com

Post  ounce on Fri Jan 15, 2016 5:46 pm

@Mark B wrote:Excellent mindset and a solid plan.

Hoping the temps drop by race day.

And how cool to get a photo with Carl Lewis? cheers cheers cheers
Thanks, Mark, The Colombian.  I think I'm sandbagging a few seconds a mile, but who knows how it'll shake out?

Weather is creeping up with 42 degrees at the gun and 54 for the day's high with clouds until around 10, then pretty much clears out and a 8 mph N wind. 

My bib number is 14483.  The Marathon isn't doing email or text messaging or posts to FB. 

So, there are two ways to get in-progress information.
1.  Download the Houston Marathon app.  Select "Tracking/Results" then follow the instructions.
2.  Go to http://results.houstonmarathon.com  
Input the Bib number in that box and hit Enter.  It will give you the split time and maybe pace through each 5K (maybe even projected finish time), the halfway point, and the finish.  Should an hour pass since seeing the last split, that's not a good thing.

I figure to finish by 1:30 p.m.  I wouldn't look for the first 5K time until 8:15 a.m. because even though the race starts at 7, I don't expect to cross the start line until 7:25, due to 25,000 people have to cross before I cross.

RE:  Carl: I haven't seen the photo yet.  It was taken by the event photog.

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