Arbuckles to Ardmore Marathon

Six of us from our training group ran the marathon on Sunday, plus Simone and Jennifer (and my wife) came to cheer us on. We started at the overlook at Turner Falls. I had never been there before, and I really must say the falls were beautiful. The course mostly ran south on highway 77. The first 5 miles or so were curvy and mostly downhill, although there were some slight uphills in that section. After that it was pretty much one long straightaway that was a mix of gradual uphill and level ground. I guess we were fortunate that it was somewhat hilly so that we couldn't see all the way down the highway to mile 20. At about mile 7 we headed off the highway to do about a four mile out and back down a road into a ranch. That was a nice section, except when we headed back north, the wind was pretty fierce and slowed up our pace quite a bit. Turning back south on the highway, we had the wind at our backs, which helped make up for the uphills that were to follow. At about mile 20, we could see the stadium where we were to finish to our left, but the course went to the right and into the city park for about a five mile out and back. That was a hilly and very windy section. I know it defies logic, but I swear the wind was in our face both directions. I thought that city park section would never end. The nice thing about the out and back section was getting to see the rest of the RunnersWorld Tulsa runners, and they all looked pretty good, considering they had run about 21 miles. The last mile headed east toward the stadium, and just as we approached the parking lot, they headed us back north into the wind again. Then we went through the parking lot and headed into the stadium. Just like in the Olympics, the stands were filled with cheering crowds (Okay, the crowds were a little sparse, but I can imagine.) as we did one loop around the track. The first straightaway was tough because it was into the wind, and you couldn't let up because you were right there in front of everybody. The final straightaway we had the wind at our backs, and we kicked it in. Bronda, Stacy, and I all got PRs, and Larry, Caroline, and I placed in the top three in our age groups. Woohoo! Here are the results: David Sargent   3:48:55 Bronda Vosburgh 4:33:06 Larry Long      4:33:25 Kathy Hoover    4:35:34 Stacy Fissel    4:38:34 Caroline Glenn  5:29:00 Below is a picture (taken by Simone) of Bronda, me, Larry, and Kathy. I enjoyed running this marathon. I didn't really have a goal that I felt I had to reach, so I just ran a comfortable pace most of the way. Except for the portions into the wind. There was nothing comfortable about that. I ended up getting a PR by about a minute, and I was happy with that. I thought the race was was well managed, and it seemed that the aid stations and cheering was good along the course, especially when you consider that only 127 runners competed in the marathon. I think I may continue to run this one in coming years. Activity Route: -- Elev. Avg: 926 ft Location: Davis, OK Elev. Gain: -203 ft Date: 03/28/10 Up/Downhill: [+1263/-1466] Time: 07:58 AM Difficulty: 4.3 / 5.0 Performance Distance: 26.46 miles Time: 3:48:58 Speed: 6.9 mph Pace: 8' 39 /mi Calories: 3392 Map Elevation (ft) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 03 -0' 36 7.4 +0.5 +66 ft 2 8' 21 -0' 18 7.2 +0.2 +53 ft 3 8' 10 -0' 29 7.3 +0.4 +7 ft 4 8' 16 -0' 23 7.2 +0.3 +10 ft 5 7' 14 -1' 25 8.3 +1.3 -216 ft 6 7' 49 -0' 50 7.7 +0.7 -79 ft 7 8' 03 -0' 36 7.5 +0.5 -23 ft 8 8' 57 +0' 18 6.7 -0.2 +26 ft 9 7' 59 -0' 40 7.5 +0.6 -50 ft 10 9' 31 +0' 52 6.3 -0.6 +42 ft 11 8' 43 +0' 04 6.9 -0.1 -23 ft 12 8' 13 -0' 26 7.3 +0.4 -6 ft 13 8' 14 -0' 25 7.3 +0.3 -29 ft 14 8' 13 -0' 26 7.3 +0.4 -36 ft 15 8' 13 -0' 26 7.3 +0.4 -46 ft 16 8' 20 -0' 19 7.2 +0.3 -40 ft 17 8' 20 -0' 19 7.2 +0.3 -22 ft 18 9' 04 +0' 25 6.6 -0.3 +105 ft 19 8' 56 +0' 17 6.7 -0.2 +7 ft 20 9' 01 +0' 22 6.7 -0.3 +69 ft 21 8' 54 +0' 15 6.7 -0.2 -33 ft 22 9' 36 +0' 57 6.2 -0.7 +6 ft 23 9' 36 +0' 57 6.2 -0.7 -45 ft 24 9' 39 +1' 00 6.2 -0.7 +52 ft 25 9' 15 +0' 36 6.5 -0.5 -39 ft 26 9' 43 +1' 04 6.1 -0.7 +36 ft end 8' 15 -0' 24 7.3 +0.3 +6 ft Versus average of 8' 39 min/mile

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Ready to Race

Sunday I will be running the Arbuckles to Ardmore Marathon, also called the Bar Nothin' Marathon. With that in mind, I have been tapering this past week or so. Last Saturday was an 8 mile run, and this week I have done 4 easy runs, each in the range of 3 to 4 miles. Tomorrow I will probably be at the group run, but I will just be hanging out. No running for me.

The graph below shows my training since January 1st. My 30 day cumulative miles peaked at about 205, and my weekly miles had several peaks of about 55 miles. I have five long runs of 20 miles or more and five runs between 15 and 20 miles. I feel okay, except for a little pain in my left Achilles, so I should be ready to go.

So, what is my goal for this race? I dunno. I guess I will decide that somewhere between the starting and finish lines. I would be pleased to go under 3:45, but I am really just out to have fun in this race.

Sleety Saturday Run

I thought I was gonna meet some others at Veterans Park on Saturday at 6:30, but I guess the weather scared people away. I ran the almost 8 miles alone in the wind, rain, and sleet. I started out running north into downtown Tulsa, thinking it would be good to get most of the running into the wind over with. It wasn't too bad, except for the sleet drilling into my cheeks. I got back to Veterans Park right at 7:45, and a smaller than normal group of runners had assembled. From the "Elites" there was only Fred. We sent them off just before 8, and Kathy and I then sat in the warm car waiting for the Couch to 5k runners at 9. After it was clear no Couch to 5kers were going to show, Kathy and I parted ways. I drove out to Turkey Mtn. and caught the runners just as the were reaching the parking lot and getting ready to turn north into the wind. Everyone said they were doing well at that point, and nobody took my offer to drive them back to the start. It felt good to have a relatively short run. I am running the Arbuckles to Ardmore Marathon next Sunday (March 28th), and it is time for me to taper my training. Here is my training for the past week: Monday: 3 mile fartlek run, avg pace = 7:56/mile Tuesday: 3.8 mile fairly easy run, avg pace = 8:07/mile. Evening 3.4 mile run on Turkey Mtn. with my nephew Adam. Wednesday: 3.4mile tempo run, avg pace = 7:25/mile Thursday: 4 mile easy run at noon, 6.2 mile very easy run in the evening Saturday: 7.8 miles Total: 31.6 miles Activity Route: -- Elev. Avg: 696 ft Location: Tulsa, OK Elev. Gain: +0 ft Date: 03/20/10 Up/Downhill: [+393/-393] Time: 06:36 AM Difficulty: 3.7 / 5.0 Weather: Freezing Rain 33 F temp; 81% humidity 33 F heat index; winds N 12 G 20 Performance Distance: 7.83 miles Time: 1:09:21 Speed: 6.8 mph Pace: 8' 51 /mi Heart Rate: 150 bpm (Avg) Calories: 1009 165 bpm (Peak) Map Elevation (ft) Pace (min/mile) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 161 - 179 0h 01m 2%  0.17 mi Zone 4 143 - 161 1h 04m 92%  7.26 mi Zone 3 125 - 143 0h 05m 7%  0.62 mi Zone 2 107 - 125 0h 00m 0%  0.03 mi Zone 1 90 - 107 0h 00m 0%  0.01 mi (none) out of range 0h 00m 0%  0.02 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 25 +0' 34 6.4 -0.4 144 +82 ft 2 8' 35 -0' 16 7.0 +0.2 150 -20 ft 3 8' 56 +0' 05 6.7 -0.1 147 -3 ft 4 8' 59 +0' 08 6.7 -0.1 148 -19 ft 5 9' 04 +0' 13 6.6 -0.2 151 +23 ft 6 8' 36 -0' 15 7.0 +0.2 150 -39 ft 7 8' 54 +0' 03 6.7 -0.0 153 +10 ft end 8' 09 -0' 42 7.3 +0.6 158 -32 ft Versus average of 8' 51 min/mile

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Turkey Mountain with Adam

My nephew, Adam, and I did a short run on Turkey Mountain this evening. It was sorta fun hitting the trails for a change. Activity Route: -- Elev. Avg: 799 ft Location: Tulsa/Jones Arpt, OK Elev. Gain: +3 ft Date: 03/16/10 Up/Downhill: [+419/-416] Time: 06:40 PM Difficulty: 2.5 / 5.0 Weather: Fair 56 F temp; 54% humidity 56 F heat index; winds N 9 G 20 Performance Distance: 3.40 miles Time: 0:40:33 Speed: 5.0 mph Pace: 11' 56 /mi Calories: 401 Map Elevation (ft) Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 10' 12 -1' 44 5.9 +0.9 +66 ft 2 12' 13 +0' 17 4.9 -0.1 +23 ft 3 13' 21 +1' 25 4.5 -0.5 -112 ft end 11' 45 -0' 11 5.1 +0.1 +26 ft Versus average of 11' 56 min/mile

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St Patrick's Run

I had a good run on Saturday. I started out with 8 miles with Holly and Sam. After that we met the group at Veterans' Park and ran to RunnersWorld. We had a new guy with our group on Saturday - Steve - and I ran the 3 miles with him. When I got to RunnersWorld I continued running on the roads behind the store until the St. Patrick's 5k race started. At the start of the race I already had run 15 miles. I ran the first couple of miles of the race slowly and chatted with friends along the way before finishing at a fairly strong pace. It was great seeing Eric heading back strongly as I was just jogging along. He had a good race and set a new PR. I forget his exact time, but it was under 20 minutes. Way to go Eric! It was also good seeing all the Couch to 5k runners complete their first 5k. Way to go everyone! After the race I ran back to Veterans' Park with Janet and Becky. It was a very nice morning to run, and I had a lot of fun. My training for the week: Monday: Took the day off. My legs were still sore from Saturday's run. Tuesday: 4.4 miles at a fairly easy pace Wednesday: 4.7 miles at about marathon goal pace. Then a 12 mile run at an easy pace Thursday: 3.6 miles at an easy pace Friday: 3.7 miles at an easy pace Saturday: 21.6 miles Total: 50.0 miles Activity Route: -- Elev. Avg: 645 ft Location: Tulsa, OK Elev. Gain: +0 ft Date: 03/13/10 Up/Downhill: [+816/-816] Time: 07:33 AM Difficulty: 3.9 / 5.0 Weather: Overcast 45 F temp; 76% humidity 45 F heat index; winds NW 6 Performance Distance: 21.63 miles Time: 3:13:51 Speed: 6.7 mph Pace: 8' 58 /mi Heart Rate: 145 bpm (Avg) Calories: 2758 171 bpm (Peak) Map Elevation (ft) Heart Rate (bpm) Heart Rate Zones Zone Range (bpm) Time In Zone Distance In Zone Zone 5 161 - 179 0h 14m 7%  1.18 mi Zone 4 143 - 161 2h 23m 73%  14.69 mi Zone 3 125 - 143 1h 07m 34%  7.02 mi Zone 2 107 - 125 0h 14m 7%  0.42 mi Zone 1 90 - 107 0h 19m 10%  0.22 mi (none) out of range 0h 05m 2%  0.08 mi Splits Mile Pace (min/mile) Speed (mph) Heart Rate Elev Gain actual +/- avg actual +/- avg 1 9' 48 +0' 50 6.1 -0.6 136 -10 ft 2 8' 57 -0' 01 6.7 +0.0 144 +3 ft 3 8' 41 -0' 17 6.9 +0.2 139 -16 ft 4 8' 58 +0' 00 6.7 -0.0 141 +39 ft 5 8' 38 -0' 20 6.9 +0.2 148 +20 ft 6 8' 52 -0' 06 6.8 +0.1 148 +9 ft 7 8' 42 -0' 16 6.9 +0.2 148 +13 ft 8 8' 20 -0' 38 7.2 +0.5 144 -85 ft 9 8' 55 -0' 03 6.7 +0.0 135 +43 ft 10 8' 22 -0' 36 7.2 +0.5 142 -19 ft 11 8' 50 -0' 08 6.8 +0.1 142 -3 ft 12 8' 39 -0' 19 6.9 +0.0 141 +6 ft 13 8' 53 -0' 05 6.8 +0.1 154 +33 ft 14 8' 33 -0' 25 7.0 +0.3 152 -20 ft 15 8' 54 -0' 04 6.7 +0.0 155 -22 ft 16 9' 39 +0' 41 6.2 -0.5 136 +9 ft 17 8' 30 -0' 28 7.0 +0.4 152 0 ft 18 7' 31 -1' 27 8.0 +1.3 164 -9 ft 19 10' 21 +1' 23 5.8 -0.9 140 -16 ft 20 9' 56 +0' 58 6.0 -0.7 145 +3 ft 21 9' 57 +0' 59 6.0 -0.7 144 -4 ft end 9' 13 +0' 15 6.5 -0.2 146 +27 ft Versus average of 8' 58 min/mile

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