Not Much To Report

: Not Much To Report 

Honestly, not the blog I thought I would be writing today, but alas, I am. Everything seemed Normal this week Until Late Sunday night. I began to get a sore throat. By Monday, I couldn't breathe and had a horrid headache. By Tuesday, I was under coach orders to go see a Doctor. The results : A sinus infection and Bronchitis. They threw the book at me to get me better per my request. So, I was feeling much better by Christmas this weekend. But, Coach strictly forbid me from working out. So, I have just sat around and got better. I got really anxious with a beautiful Christmas Day. I wanted to go for a run. Ha! NOT HAPPENING! Scrooge! LOL! But seriously, did get outside and make the best of it for a bit. 

Honestly, that has been the extent of my week. Rest and Recovery !

So, as of this writing, it is Tuesday. I feel much better. The game plan for this week is to rest, and then ease back into it tomorrow night. If things go good the first half of the run, I can move back into a z2 run. Then , Thursday I am to keep an eye on myself. If the all clear, then were back in action this weekend with probably about 16 or so miles. 

So, until next week 

From one "Idiot" to another - 

John 

IRC #2148

13 Weeks: Recovery and Re-Focus

Weeks: Recovery & Re-Focus

So, this past week marked 13 weeks away from the most insane thing I have ever decided to attempt, 39.3 miles in 2 days. This week's theme was all about recovery and re-focused. Coach had put a halt to my race season after last weekends race, even though I wanted to go one more week. However, upon sleeping on this decision from Sunday night into Monday, and then even into Tuesday, it had become apparent very quickly that this was absolutely the right call. Even though the ultimate decision laid in my hands in the end, as I started to reflect, I was EXHAUSTED. Getting up every weekend to go race had become more of a Job then it had fun over the last 8 weeks. So , it was definatley the right decision. 

In terms of workouts this week, I had a few days where I ran. Granted , they were slow, but in order to balance it out, I needed to keep it slow. Everything was tired. I needed the time to recover. So, the mid week run fit perfectly. Then Wednesday I had Bench Strength. Again, more time in the gym getting to pick up things and set them back down. Had a great lift that night and it was perfect. I then was given a couple of days off for my birthday and to rest and recover. 

Saturday was my long run. I had planned to go out and join up with a group run. However, I woke up at 5 am Saturday and had no desire to be around people. Then, it started raining. I was like PERFECT! I wanted to be home. So, I ate, and then set up the treadmill and proceeded to knock out my long run this week while watching TV. The run went well except for the last 10 min before my cool down period because I was tired and fatigue set in. But, I stayed strong and finished up. Literally, this was my week. Very short and sweet. Just what the doctor ordered after a flurry of races the last few months. 

So, next week is 12 weeks before the big A feature for me in 2017. I will be honest , I will be glad to get it over with at the start of the year. My goal next year is to get back to having fun after I put a LOT of pressure on myself this year. So, having this race early will allow me that advantage. I have several runs this week, a day in the gym, and then My long run on Christmas Eve. 

Also, I wanted to take time to wish all of my readers a Merry Christmas. 

-John- 

-IRC # 2148-

2016: In Review (Santa Hustle Race Report)

Santa Hustle Race Report and Year In Review 

This weekend I ran the Santa Hustle Half Marathon Race in Severville, Tennessee. But Before I get into that race report, I want to stop for a moment and re-cap the year that was , since I will kinda be using this blog as a Race Report as well as a review of the season. 

Year In Review: 

So, my season really kicked off January 1st as I opened the book on a fresh season after taking most of December off: 

- January 1st- New Years Day 5k, Knoxville, Tennessee, - Missed a PR by just a couple of min after darn near oversleeping the race entirely. 

- January 8th- Began Training for the Covenant Health Knoxville 5k and Marathon Back to back. 

March- Completed a 5k on St. Patricks weekend . Again Narowlly missing a PR due to heat. 

March- Completed the Covenant Health 5K with an all negative split.The first time ever doing that . Then 12 hours later, missed a pr by about 2 min in the half due to some fueling issues. 

March- Registered and was successfully drawn in lottery for my First marathon, the Marine Corps Marathon. 

March- Hired my running coach and got ready to start training for my first full

April- Ran the Dogwood Classic 5k with my best friend from High School and then the next Morning ran a SUPER muggy half in Farragut TN. 

May- at the be a factor 5k, going for broke to win my division and PR. i turned an ankle ,75 of a mile in. Hobbled to my worst ever 5k finish. 

May- Ran the knoxville expo 10k as a TRAINING run, and darn near pr'd that race. 

May- September- No races. Strictly training for MCM on October 30th. 

September- during a training run hit a milestone that I could now run halfs without training and then proceeded to smash a 5.5 min pr at the same time

October- Ran the Desmond Doss Memorial Half Marathon in Chatanooga. Helped to pace the 3hr group in. Found a love for pacing. 

October- 2 weeks later: Ran and completed my first MCM. What a crowning moment. 

November- 2 weeks after my first full- Ran a 5k that was free

November- a week later ran the turkey trot 10k again barely missing a pr by 3 min 

November- a week later- ran another 5k

December- A week later- ran the santa hustle half Marathon   

Needless to say, its time for a break. I will get into that shortly, but after 16 races and 8 out of the last 10, and being denied 2 more , then it's time to break, recover, and move to 17. 

Santa Hustle Half Marathon Race Report: 

So, yesterday, I ran what would turn out to be my final Race of the year , the Santa Hustle Half Marathon. This race started at wilderness of the smokies, went out 6.5 miles , into pigeon forge, turned around, and followed the same route back. This was a very hilly course, but the descents evened it out into probably one of the flattest races here especially for being at altitude. Taper had gone well this week. I had felt pretty strong going in. The weather was like 20 degrees , so it was frigid. I knew this would be absolute heck to get warm, but i thought I could get loose. Not so much. 

As we took off, i was careful. I was starting up, to try to avoid some of the crowd. I came out and threw 2 12 min miles down. Imediatley i knew, get off and save gas. That is what I did. I figured , due to having a very large base, that it would take me sometime to warm up. 

As I got deeper into the race, I was finding it very hard to get comfortable. As a result, it left me in a state of frustration. I was tired, and it had been an early cold morning. I just wanted to get going in a solid state, as I was trying to throw down a pretty good time , if not a pr. 

As we got into the descent, i thought I had found my groove. I took off and flew. Then when we hit the flat again, It was like a bad car engine that was misfiring. I just couldn't settle in. It was extremely cold. 

Finally, after what seemed like an eternity, I was able to finish. It took me 3:00 and 5 seconds, but it was done. 

At first, when I texted coach, i was pretty upset. Nothing had seemed to go right. But , as coach always does, she was able to turn my thoughts around pretty quickly. The issue then became, can I run again next week and then again in 2 weeks. The answer was NO! I tried to reason, to no avail. Looking back on the conversation, she's right. I need a break. Which leads me to the why I need a break.. 

As to why I need this break, it is simple. Burnout and over racing. I have been racing 8 out of the last 10 weeks if you go back to the half before MCM. Which is RIDICULOUS. You can't do that and recover. So , now its time to re-focus and plan out 2017. 

What I can tell you is that , why the calendar is still up in the air, there will be NO Chicago this next year. I have decided to delay that for a year. So, my big A feature will be in March when I tackle the Biltmore Backyard to Vineyard Challenge of a Half and a Full in 2 days back to back. I may have just lost my mind folks, but Were gonna give it all we got. So, from here on in, its back to putting the head down for the next 13 weeks and training. It's going to fly by and  I will be back to taper before we can think about it, but here goes nothing. 

 -John-

-IRC #2148-

Smokies Strong

I am back. As most of you all know, last week there wasn't a blog. That was never intentional. I was planning to write mid-week, but somethings happened that kinda took my focus off of my sport and frankly left me just flat exhausted and emotionally drained. So, today your going to get the story of what happened last week, and then I will also re-cap both my Thanksgiving day 10K, and then also this past weekends 5K. So, this post will be a bit longer than normal, but I hope you will stick with me throughout. 

Smokies Strong..... 

It's been no secret here the last few months, that where I live , it has been dry as a bone. We hadn't really seen much rain to amount to anything since about August. As a result, everything was brittle. There have been wildfires that have burnt up a lot of area, but nothing really severe. However, all of that changed Tuesday. Tuesday was any normal day. I had kept up with the news and knew there had been a fire started on the Chimney Tops Trail 2 in the smokies. I knew from the news that the wind was going to kick up as some storms approached. However, no one knew what would happen. I had gone out for a run Tuesday Evening. When I got home, word had started to spread that the Winds had significantly picked up. On the 11pm news, the fires had spread RAPIDLY in the smokies. were talking it looked like something out of a war zone. They had issued mandatory evacuations. It was VERY SERIOUS. I had also heard that places I had just ran an hour earlier near my home were burning. What had happened was that the wind had picked up so hard, that it had grabbed embers in the Smokies and thrown them EVERYWHERE. From where it was so dry, things just went up like nothing. Friends, I would post pictures, but honestly, they bother me. I am not normally bothered by stuff like this, but this got to me. Badly. I have friends who lost it all up there. I know other people who lost everything. So, after we realized just how bad this was, donations were needed. Volunteers were needed. I jumped into action. I started figuring out how to help. First thing I did was I volunteered for an hour one night before I worked out helping to load a tractor trailer with donations. I still felt like there was MORE that I could do. After talking to some friends, and getting the go-ahead, I started a collection for these fire victims. Literally, within 24-36 hours, my mind was blown. Between my running teammates, some friends I met while in network marketing, and also the "dumb little club" that I am apart of for running, the IRC, we were able to raise a significant amount of money that I can donate to them. Instantly I felt fulfilled. I knew I had done my part. But, lets make no bones about it, I was EXHAUSTED. Period. I had nothing left to give by Wednesday, but I kept pushing. Period. Until I collapsed Saturday afternoon. 

Thanksgiving Turkey Trot 10K: 

So, backing up to before all the fires, I had run a 10K on Thanksgiving. This was one I had waited for for a year. See, Last year, I made a fueling mistake mid race. I was well on the way to a PR, and then my stomach decided becuase of my mistake to revolt against me. It left me just shy of my PR that I once had in the bag. So for the whole year, I had looked forward to this event. 

I knew that it would be a tall task for me to run a PR, especially just shy of 3 weeks off of my Marathon in DC. I was on the edge of full recovery, but wasn't quite there. Coming out, I had a mission to control myself. To make the first mile my slowest. I had to game plan if I was gonna try to run a great race. So I decided, start way back at least 1 slot further in the corals then what I wanted. Deep deep breaths, and start off SLOW. So , once we loaded in , I was all business. 

I decided that right away, I wanted to basically run 10 second pickups the first mile. I would be happy with anything under a 14 min mile. So we launched. After the first mile, I had stuck to my plan and was happy. Right around a mid 13-14 min mile. The next mile I was like, ok, lets run 1 min intervals and walk 90 seconds. I did this, and it felt good. I was right at a 13. The next mile was coming back down a hill, so I was like ok , lets pull 2 min to 1 min intervals and roll. So I did that . I looked at the watch at the end of the first 5k. PR was not likely but the Idea was there. 

I guess I shouldn't have really done that, because I took off like a bat outta hell the next mile. I clocked a 12 something. Really probably should have ran the 3:1 interval I was comftorble with. I knew I had gone to hard that mile. Mile 5, I kinda ramped it up even further. I was looking to be into top speed by mile 5.5 . So, I did. Mile 6 was like a mid 12 mile. 

As I was running out of gas , mile 6.12 came up. I saw one of my friends from the area who yelled at me. I knew I had to finish. When I did , I was 3 min off my PR time, but I was in code red, the puke zone. I had left it all out there. I was very stinking happy. 

When I texted coach , she was very pleased. We had a good laugh about somethings. Also , we disscused how strong this was just barley 3 weeks off the MCM event. After our conversation, I spent the rest of my Thanksgiving recovering and enjoying my day. 

Training and all that fun stuff: 

So, make no bones about it, I was still on the path to 39.3 in 14 short weeks. So, in between volunteering and worrying about doing what I felt led to do after a horrible tragedy in our beautiful mountains, I had workouts to do. I was still committed to getting them in. Monday I had a short run. Tuesday was Chest and Arms. I was so happy to be lifting. I have missed a lot of lifting since the first go around, we had to get my endurance built and get a good running base. After Tuesday, when I woke up, I was so sore. Then, Wednesday, after volunteering with the fire relief donation collections, and doing my own collecting, I went for a short 45 min run . I took it to the gym as it was misting rain and it was slick. I had a great run. It was much needed. See, when  I was so focused on others, I forgot to care for myself, which left me emotionally and physically drained. I needed that escape, and the run provided that. Thursday, in some cruel joke from coach, was Chest and Back. My body was still hurting from Tuesday. Add in MORE lifting on chest, it just was incredibly painful. LOL! I am talking 8 lb weights felt like 20's. HAHA! But I got through it. Friday, I had a short recovery run of 30 min. I was watching H.S. football on TV, and the Nascar awards show, so i set up the treadmill and got it done. Saturday, I had 10 miles. But I also had a race. I had to have 10 total. Coach said do the 7 before , and then finish with the 5k to teach you closing power. Also, I should note, that during this week, I had been working with a sports nutritionist on our team to refine my food intake. I was anxious to get out and see how this was going to work out. So, Saturday was I was up at 4 , out by 530 , and on the roads. It took me about an hour and 15 to complete the 7. It was so nice. I felt really good . I came home, synced my watch, made the first log, threw some stuff in a bag, and headed up the road to the 5K. 

Iron Dog 5K: 

Once I got up to this 5K, it was chilly, but I was still pretty warm from my earlier run. This was a smaller 5K along the green-way, and unfortunatley.  it was not chip timed. However, i knew where the start and finish was, so I tripped my watch accoridingly. 

The first mile felt great. I started off a little too hot, even though I had done my normal routine. I wanted to try to run 33 min or better. Shortly after the first mile, I began to struggle. It became about the will to do this then. By mile 2, I knew I was empty and had to force myself to do it. Thank heavens for propper fueling that morning, becuase I have 0 doubts that that is what allowed me to survive this. I wound it up as hard as I could go that last mile. I finished in a respectable 37 min. Not too bad at all. Again, the look on my face said it all. I was in puke zone. Didn't puke, but felt like it. I was whipped. That was 10 miles on the day before 10 am.  Once I talked to coach, again we were both pleased. Nice and strong. Also, when I got home, it was probably the most consistent and steady 5k I have ran in a VERY LONG TIME. That made me happy. 

The rest of Saturday I lounged around, foam rolled, slept, ate , and watched a whole lotta football . 

So, really this week was a very long , trying week. Just glad to have gotten some rest and recovery the last 2 days. 

So, for this coming week, for yes, the 3rd straight week, I will be racing again , atmosphere permitting. I am supposed to be running a Santa Hustle Half in the mountains. But , with the damage from the fires, and all that going on, we are awating final word on the race. If for some reason they cancel it, I am moving it to a virtual and coming over to where my current PR Sets and trying to get this elusive 2:30 half I keep searching for. Regardless, I am not wasting a good taper this week. My workouts this week will be some taper intervals, and some good old fashioned iron moving. Saturday, before my race, I do have a massage scheduled. 

So in essence, there you have it. The last couple weeks have been just a bit crazy. But Thankfully I have survived. Brighter days are ahead for me as well as for the victims. One thing about us Vols, were resilliant. We will bounce back. And we will be back better than Ever. #smokiesstrong 

-John- 

-IRC #2148-

 Race Report

This Past week was 16 weeks out from NC and the 39.3 miles. This weeks work featured some fartlek runs, some yoga, and some strength training. Everything went good. The game plan this week was to finally get a 5k right. By getting it right I mean Negative Splits. I have a long history of starting out way to fast. So the plan was to start off SLOWLY and then come on as it went along. I wanted my fastest mile to be the last one. 

I got there early to warm up and stretch. I changed up my routine just a bit to better suit me for the cold weather.It was in the mid 40's , with the sun out. An absolutely IDEAL day for racing. 

We took off, and I made myself walk. I knew If I even started to run, I would blow it , so I left slowly. I did go ahead and get the legs loose that first mile. The first mile was done in about 14 min. Perfect. The second Mile I picked up the tempo quite a bit. Still not pushing. I could tell the legs were there and they were perfect. I nailed the second mile in about 12 min. After I crossed Mile 2, I turned it loose. I let it roll. As I was coming twoard the end, I knew I had it. I was re-passing people left and right that had passed me. What a satisfying moment that was. I crossed the line at 36 min or so with the last mile being a 10 something. I had FINALLY DONE IT CORRECTLY! I was fist pumping. 

I manged to message coach and we were both extremely happy.  It was a perfect day out and I couldn't have asked for any more. 

So , coming up this week , I have some yoga to do. Also, I am running some taper runs before a HUGE 10K Thanksgiving Morning. Additionally , I will have  a team challenge to complete and the Saturday Long run returns this week. Gotta admit, while its been nice the last couple weeks, i am ready for a good solid long run. So I am happy that is back. 

So , until Next week: 

From one "Idiot" to another: 

John

-IRC #2148-

NOW WHAT?!?

(Authors Note: If you missed my 2 part Re-Cap of my MCM, you can find those blog posts here : Part 1: http://krendurance.com/uncategorized/guest-blog-kr-endurance-athlete-john-rausins-marine-corp-marathon-race-recap-his-first-marathon/    Part 2: http://krendurance.com/uncategorized/guest-blog-kr-endurance-athlete-john-rausins-marine-corp-marathon-race-recap-part-2/)

So , I have received a lot of questions of NOW WHAT? LOL! Truth be told, I have know since about 10 weeks to go that there was more on the docket. LOL! But just decided to be cool and enjoy the journey. 

The last 2 weeks I have had recovery weeks. The first week I did ABSOLUTELY NOTHING! Except a world tour with my medal, sleeping with it every night (Not joking, at all) , and just spending time relaxing . Of course I did foam roll some, but not as much as I should have. I was recovering. LOL! I did manage to go out for a walk one day because I was just antsy, but that was it. 

Last week was full of yoga and recovery runs/walks. Coach got a good laugh at my hatred of the assigned yoga. i think i griped the WHOLE TIME! lol!

As to what is next... 

I am going to be running a 5k This Sunday, and a 10K Sunday. Then , in December, I am running a final Half Marathon. Each of these are just to enjoy the sport and have fun. 

In terms of a big picture goal, oh were already working on that. The countdown clock has started again. In March, I will be going to Biltmore. I will be running in the backyard to vineyard challenge. The challenge consists of BOTH a Half Marathon on Saturday, and A full Marathon on Sunday. So 39.6 miles in 48 hours. Tough? HELL YES! Doable, ABSOLUTLEY! Because I have THE GREATEST team, The Greatest COACH in the world, and a whole hell of a lot of support. 

So next week, you will get a 5k Report from this Saturday along with a little recap from this weeks workouts . 

So until Next week- 

From One "Idiot" to another

-John-

-IRC #2148

2 Weeks Out: Fine Tuning....

 Weeks Out: Fine Tuning 

When I started this, I entitled it "Every Mile A Memory" kind of as a memoir for what was about to happen. Coach even told me this journey was going to be "Life Changing". What I did not realize was just how big it would be. 

This was the final week. The final chance to adjust any slight details. Yes, the work was completed. But, I was still out there this week. 

Tuesday, I had 5 miles with 5 Strides. Coming off of a Half-Marathon the previous Sunday, this wasn't pretty. Frankly, I didn't want to do this run. But alas, I got my kester out there, and completed it. Very tired legs. Pace wasn't stellar, but it got completed. 

Thursday, I had 4 miles. Again, didn't have any desire whatsover to do this. Still tired and just didn't want to run. Got out there though, and it was the most aggrivating thing ever. I never could find my mojo, nothing. The entire time was a fit. I finally got so pissed, that I wandered into the woods for 15 or 20 min to a lil old trail. It was like in that 15 or 20 min, I found myself. There in those woods. It still wasn't pretty, at all, but I got it done. 

Saturday, oh boy. Saturday, I was gonna take a red box. I slept through my alarms. When I woke up I was in a screw it mood. However, one of my teammates was having the same kind of morning I was and posted. Well, that inspired me. So up and at em I got. What occurred next was the blessing. 

See, the race has a rule you have to uphold a 14 min per mile pace or get eliminated at the 15 mile mark. This had been worrying me this week. I had tried to push it away but it kept coming back. So I went out Saturday for 10. What happened was a gift. I felt great . Super duper relaxed. Since I didn't want to be there, i put on music to distract me. I SMASHED 10 in the face in 2:04. That averages to be 12:24 a mile. Well within the time. So, this run helped to quash those last few fears. Literally , when I was done I was all smiles. Its officially go time. 

As short as this seems , that was the week. Very light work, getting the legs back under me. Getting ready to ROLL! 

So, this is it. All the months and miles of hard work are ready to pay off. I have a couple of minuscule runs this week. Saturday I have a 15 min flush the legs out type run, and then Sunday, I get to officially join the 1% club of the population. To say I am fired up is an understatement. Let me tell you how you can follow me this weekend: 

From now until I leave Friday, I am going to be mostly silent on S.M. That is by design. I need to protect what I have worked for. If you want to chat, then please hit me on messenger. I will still be around, just kind of really laying low to protect everything. 

TRACKING ME ON SUNDAY: 

So, I have had quite a few inquiries on how to track me on Sunday. The best answer is this: 

Go to your app store on your phone 

Search for Marine Corps Marathon 

Download the app

Once you have it downloaded you can click on track runner

I am bib #1930 

I haven't fully decided how to cover this weekend. Whether I just lay low (which is the highest probability), or if I blog day to day. Probably just do one post when I get home most likely. 

Also, for next weeks race report, I have been asked to guest write on our teams blog. So, that will be where next weeks report. I will be traveling Monday, so It maybe later in the day or even Tuesday before I get it done. 

So, until next week- 

From one "Idiot" to another- 

-John- 

-IRC #2148

3 Weeks: 4 Bridges Desmond Doss Memorial Half Race Report

Weeks: 4 Bridges Desmond Doss Memorial Half Race Report

Wow. So here we are . I'm going to briefly walk you through this week before Sunday, because I want to spend the majority of today's post giving you a race report. This week was the final week before Taper begins. This week I had a couple 6 mile runs. One was with easy strides, which I basically treated like a Fartlek. So, a pickup to a Z3 for a few moments, then settle back into an easy stride. Wednesday was my last gym workout, so I took it very seriously. I wanted to quit after 2 sets. But, I was like, this is it. The last chance to strengthen. Do every single rep. So, I did a 15 min spin and then knocked out my workout. Thursday, I had some speed work. 6 miles with 4 at a upper z3. I felt ok. Really tired and sore, but I pushed on through. Friday I was off. I began to get packed for Saturday . Now , on to the RACE REPORT: 

Desmond Doss Memorial 4 Bridges Half Race Report 

First things first, I need to thank my Sister, Diana Fryar, and her husband , Ben, for making this trip a possibility. They graciiously put me up in a hotel room for the night that turned out to be above and beyond. I am so blessed by them. Thank you both so much . 

So, coming in, my goal was simple. Stay healthy, relax, have a good run. This was the last run before Taper time. This was getting those miles in and having a little fun. I had discussed with coach and was going to latch on to the 3 hour pace group and run. 

I woke up and instantly had some funniness. I spilt my dry oatmeal EVERYWHERE! Made a mess. Laughed it off, made more, got dressed, and went down to catch the bus. Once to the site, I got off my feet . We didn't leave till 733 and it was only like 6. Took my shoes off, and laid down. Relaxed. 

Before the race, I met up with my pacers to join the group. We left out at 7:33 . It was already warm, but overcast. It was absolutely gorgeous for the run. 

As we left I felt good. I found myself right up front with the 2 pacers . At first there was a bunch of us, and it slowly whittled down. The deeper we got, the better I felt. I was on good form. We were using intervals 4 min run one walk. Both girls were named heather that was pacing us. One was getting ready to run her first full as well. we talked some about this. As time wore on, things quited down. Except for the encouragement from these ladies. These ladies had it all together. I mean a perfect plan. They kept an eye on our speed, checking on us. It was such a beautiful run , and the pace so well done, I had time to snap pictures. Here are a few from the run: 

We got to mile 7 and one of the pacers had to drop for a restroom break. Guess who got handed the flag? ME! I stayed right with our main pacer. Once she took it back I relaxed again, but when this happend again, I was more than ready. Honestly, I didn't want to give it up the 2nd time, lol. 

Around mile 10, we noticed this girl. She had hung around the whole time but started to struggle. We devised a game plan to get her to the end if she was there by mile 10.5 . sure enough she was. From that moment on, it became personal to all of us. She was finishing with us. At mile 11 one of our pacers dropped to check on her , and then came back. She said she was gonna finish herself. But by a quarter mile later, here she is. I made it my job then to encourage her, to keep her strong. I was perfectly fine. I was happy, very strong, and just loving the fact I had held with the front pacers for 3 hours without missing a stride. I made it MY MISSION to bring this girl home. 

When we came down the shute to finish, I was all sorts of goosebumps. I caught sight of my sister, and her husband. They were there. I looked at them momentairly, and then it was decided. hey , the 4 of us that have done this, lets form a line and then finish together as a unit, the way we started. And that is just what the heck we did. What a special moment. Here are a few pictures from that moment. The girl in the white shirt in the 3 hour pace group is the one we guided home. She would wind up with a HUGE 45 min PR. To say I am proud is the biggest understatement ever. I have no words ! Just Blessed! 

Overall, I couldn't be happier. I don't think my words do it any justice. These friends I will remember for a life time. In 3 hours, they became my best friends. Because I was ever present in the race. I ran this with no headphones. And honestly, I believe thats the way it will be happening from now on. I am more aware and sociable without the distractions . I enjoyed the heck outta myself, The memories from this event will hold a special place in my heart. After 7 halfs, this ranks right up at the top. 

As I have sat here and tried to choke back my emotions while writing this re-cap, the same thought that came to my mind as they have thorughout the night: What if my calling in this amazing awsome sport is to give back by becoming a pacer. Im not saying i will do this all the time, but what if I did a few races a year and paced the 3 hour half groups. Something to think about as I wrap up this race report. 

Overall, what a wonderful event to be a part of. I will def be doing this again next year for sure. 

So, here we are. Taper Time. Finally after Months upon months of Hard Work its here. Time to refresh the legs and get ready for the A MAIN. This week holds some shorter distance runs, an annoying 4 mile run, and a 10 mile Saturday. No gym, nothing. Rest and relax and get ready. 

So, that is gonna conclude this weeks report. 

Until next week , 

From one "Idiot" to another 

John 

IRC # 2148

4 Weeks: The final Countdown

 Weeks: The Final Countdown 

Wow! So here we are . This close. I can smell taper in the air. Its coming. I just need to hang tough for one more week. Physically I am like a machine. I'm purring on all 8 cylinders at top performance. Everything is working perfectly. Mentally I am there as well. This past week was a big mental week for me. As everyone knows, I put my heart and soul into this whole thing. So, its no surprise that I am really tired mentally. I'm ready for taper. Ready to rest, get everything back to its full potential, and give it hell come the 30th. I have a goal in my head as to what I think its doable in, but I don't want to share that yet. Let me take you back through the week that was. I actually had to go back into my calendar and look at it. Normally, I can rattle it off, but for some reason, this week, it was like what did I do. LOL! 

Monday I was off. Yes, I know I was off last Saturday and Sunday, but Monday it felt amazing to be able to come in and lay down and just REST! Period. and thats EXACTLY what I did. REST . 

Tuesday, lets talk. LOL! I went crazy a bit. I did it to myself . I woke up and packed lunch as normal. But, come lunch , I wanted nothing healthy. NOTHING. I wanted crap. So, you know what , I ATE IT. ALLLL OF IT. Cookies, Pizza, more candy, more sugar. ALL. ATE IT! Then, I had a 5 miler. Ya know, the 5 miler was kinda rough at first, and settled down. Guess what, I did it to myself. Am I proud of it, NO! Was it worth it, eh, debatable. LOL! But, I did make it happen. Really was in no mood to run, but made it happen. Not the best , but by far not the worst. 

Wednesday was gym day. Core and hips with a little bit of cardio. I really felt like I kicked ASS Wednesday. I really felt pretty damn strong. Mentally, still tired. Realized that, and explained it to coach. She was very proud of how I could step out of my way, and understand what was going on. Very cool moment. 

Thursday, 6 miles with 4 at a upper z3. When I went out, to warm up I had 1 easy mile. I had in my head 1 at z2, 3 at z3 upper, and 1 at z2 to cool down. But the math didn't make sense. Note: I never was good at math. I HATED MATH ! So, I checked, then like crap , 4. Ok. Gotta do this. I was about dead around mile 3, when break stuff by limp bizkit came on. Well ok then. Back to crusing I went. Finished it off with a nice solid run. Pretty good day out. 

Friday i was off. Again, more rest. 

Saturday, the 20 miler attempt 2 with a 5k. The plan was to get up at 3 , be out by 4. DO 17, come home, grab the stuff, and go do the 5k to end. Well, that didn't happen. You see I slept in even with alarms till 4. NO biggie. Up, breakfast , dressed, stretch , warmup , drop water, out the door by 5. At the start it was so muggy, but the further I went the cooler the temps. By daylight I was at 7 miles, I knew I needed to get home for the 5k. So, the decision was made, first 10 on the road. Then home for 3 on the treadmill. Anyone who knows me knows I LOATHE a treadmil. But It came in handy. The first half marathon was good . Nice and solid. 

Then I got off, got ready, and went for another .8 of a mile run to registration for the 5k. After I registered, I knocked out another mile. So were sitting at 14 by the 5k . At this point, I was tiring. The adrenline helped to get me through. Ran my race in the 5k. Came home with a 4th place AG. The guy who took 3rd , I ran with the whole time, he would go ahead, then I would. If I would have known, I might have kicked and gotten my medal, but that wasn't the objective. Just to put the miles in and break the monontiony. It was a good race. Best swag bag I have gotten in a while. LOL! 

After I got done, that put me at 17, so I had 3 to go. I slowly ran, jogged, and walked the last 3. By this point I was exhausted. Everything hurt. I got it done though. 

Overall 20 Saturday was GRAND! I needed that. Earlier in the week, I thought I was nuts for asking for 20 again. I even considered trying to get it dropped to 17. But I fought and made it happen. Period. It was a GREAT DAY!

Sunday, I was off. I basically slept off and on all day. 

So honestly, a long week, but a GREAT WEEK! 

So this coming week is 3 out. The final week of Build. Coach already has me in a mindset of relaxing. All the hays in the barn. Its time to lock it up and get the weaponry ready for war. This week will be another Huge build. I am not sure how I am going to survive at this point. Everything is becoming a blur. But one day at a time. One moment at a time. One green box at a time. Thats it. My week will conclude next Sunday with a Half in Chattanooga that my sister and her husband will be there to witness . It will be the first time I have had support on the course and at the finish line. I can't  wait. Next to MCM, this is the most excited I have been ALL YEAR for a race. My instructions are a Z2 Effort. So, I am going to latch into the 3 hour pace group for the half and see how that feels. Plan to stay with them right there, but if I get tired, Ill pull back . So, thats really whats going on. 

So, until next week- 

From one "Idiot" to another 

 

John 

-IRC #2148-