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October 31, 2006

Pumpkin Run misery

Tested out the back Saturday morning with an easy 2-mile run. Sharp pains the rest of the day. Karen didn't want me to leave the house Sunday morning with my running clothes because she was afraid I would do something dumb.

I ended up getting out of the house with my running stuff, but was reminded to "make good choices." I saw a bunch of my friends before the race and wished them all well. Once the race started, I decided I was going to only do the 5k as promised and not be tempted to do the 10-mile race. I caught up with Erin just before the one mile mark and ran with her. She was doing the entire race and shooting for 8:00 splits. We hit them all pretty close. At the 5k point I headed for the finish line and she kept going. Honestly, it was very tough not to do the entire race. But then I thought about the big picture.

After I finished, I grabbed a bagel and some Gatorade and found a spot to watch the rest of the 2-loop race. I cheered on a bunch of friends through the first loop and then when the leaders came by on the second loop I went to the finish line to see the finish.

Everyone I talked to had a great race. Conditions were perfect. I ran my 3rd slowest 5k ever and ended up with an age group award for 3rd place. Ha.

I haven't run since the race, but I think I'm going to be able to start training again tomorrow. The back is feeling much better.

Big picture, remember the big picture. . .

October 28, 2006

Costly training run in Durham, NC

061024 -- Running in Durham, NC

Was in Durham earlier this week on business. Woke up early Tuesday morning to do a 6-mile tempo run. It was a nice run, the temperature was in the 30s and the course included some nice hills to work on strength. Unfortunately, less than a mile from the hotel, I was running down a 2-lane highway and it was dark. There were some cars approaching, so I needed to get off the road and on the grass. I ran along for a little while and then THUMP! I stepped into a drainage ditch.

At first I was worried about my knee or ankle, but no pain there. Actually, no pain at all untl later that evening when I was back in Jacksonville. I was in the office doing e-mail, and then tried to get up to go to dinner. Incredibly sharp pain shot through my lower back. It was hard to sit down, stand up or lie down. I iced it, took 800 mg of Motrin and called the chiropractor the next morning.

I have been to the chiropractor twice this week trying to straighten my back out. The only training I have done is a 2-mile run this morning to see how it felt. Not good. This really stinks because tomorrow morning is the Pumpkin Run, a 10-mile run through the Evergreen Cemetery. I was hoping to take some more time off of my PR from last year (1:12:28). I don't think that's happening. Right now, I'm wondering if I will be able to do the race at all. The Mandarin 10k is next weekend, and I have plenty of time to shave off of my 10k PR. Perhaps the best thing to do is take it easy tomorrow, ease back into training next week, and hopefully have a good 10k next weekend.

The other thing I need to keep in mind is I am training for the Jacksonville Marathon. That is my "A" race. Killing myself tomorrow will surely disrupt training for the big goal. But trying to go easy in a race is so hard to do. . . .

October 20, 2006

80 minute swim

Did not want to get out of bed this morning. Took a while to wake up. Energy levels feeling low and the temperatures are still high.

700 (75 swim, 25 kick)
500-400-300-200-100 pull
25-50-75-100-125-150-175-200 kick
200 swim

Total yardage around 3300. Zzzzzzzzzzzzzz.

October 19, 2006

Track workout completed

Is it really October? It was pretty warm this morning, but the humidity was incredible. I don't think any of us sweat like that all summer. The fog was rolling in halfway through the session and it felt more like swimming than running.

Today's workout was 2x(6x400) at 5k minus 40 seconds with a 90 second rest between the intervals and a 2:30 rest between the sets. Here are my splits and heartrate at the end of the interval.

400 -- 1:31 166
400 -- 1:31 169
400 -- 1:29 171
400 -- 1:28 172
400 -- 1:30 172
400 -- 1:31 173
400 -- 1:33 171
400 -- 1:32 173
400 -- 1:32 172
400 -- 1:31 174
400 -- 1:29 175
400 -- 1:29 176

We did the normal 1-mile warm-up before and after the session. The total distance was the same as last week (6x800), but doing so many intervals seemed pretty tough.

I told the guys I'm going to roll out my favorite marathon track session in a couple of weeks. The alternating pace 10,000. Alternating laps between 5k pace and marathon pace for 25 laps. Are we having fun yet?

Self-fulfilling prophecies

On the front page of the Drudge Report:


I'm sure they are going to be very consistent in this line of thinking (good-bye objectivity) to make sure there are examples to report on the day after the election. They might do well to learn that people prefer objective reporting. It might even help them financially, because their current modus operandi is causing them to sink like a rock.

October 17, 2006

4 years ago today

I ran the first race of the modern Marshall Butler endurance era. It was the Corporate Cup 5k and I hadn't run a race since I participated in cross country meets in high school. I finished in 28:11. I was happy to have finished after training for a mere 4 weeks. I remember being unable to run around the block twice (it was a big block!) the first week of training.

Crazy to think how far I've come in 4 years.

Long run this morning shortened

061017 -- 13 mile runNot sure what it was this morning, but I just didn't feel that great. Maybe lingering effects of this cold. Maybe the warmer temperatures and sticky humidity. It was MUCH warmer this morning than yesterday morning.

I was supposed to do 18 miles at an 8:10 pace. I started out a little after 5 AM to run 6 miles, and then meet up with Mike McLamb. We ran 7.5 miles, but I just couldn't get the pace under 8:15. When we got back to the neighborhood to drop him off, I decided I wasn't going to kill myself for the next 4.5 miles.

This is a small setback, but nothing monumental. There are still plenty of long runs left over the next 9 weeks. Of course, these long runs right now are primarily to build endurance. In the future long runs, I will need to pick up the speed to make sure my body is comfortable going long and fast. The other thing I need to consider is rest and recovery day. This plan was designed to include 3 quality runs and 2 cross training days. I need to decide if I want to do the Masters group swim those 2 days a week and cut out the group bike ride on Saturdays so I can reduce some of the stress on my body. I also need to make sure I'm not going too hard in the swim sessions. Those need to be non-impact, aerobic, active recovery sessions.

October 13, 2006

Marketing time

The Chicago White Sox will start weeknight home games at 7:11 p.m. as part of a sponsorship deal with the 7-Eleven convenience store chain.

Very tricky!

A week without blogging. . .

So much going on. . .

October 6th -- My sister Betsy got married. Pictures will be posted soon.
October 7th -- Marine Corps Half Marathon that morning, Florida v. LSU football game that afternoon.
October 8th -- Collapse on couch and watch football.
October 9th -- Long swim workout. First one since Mitch resigned as coach.
October 10th -- First 20 mile run of the year. Felt pretty good.

Got a lot of work done this week to set up some sales calls. Productive week in that regard. Will post more detailed information on the week's event's soon.

October 3, 2006

The State now available through iTunes

The first season of MTV's comedy show The State is now available at iTunes. Sweet! There were some classic skits on that show, like Barry and Levon and their puddin', and Doug dealing with various authority figures

And of course, "I want to dip my balls in it!"

October 2, 2006

Back on track

I had to put this past weekend behind me and start the week off on a good foot. Was on time picking up James to go to our swim workout.

As James and I were walking up the pool deck, Mitch asked me if that was me running with Lyndon and Lesleigh Box yesterday. Not me, I'm lazy. Lyndon and Lesleigh walked up right behind us. Turns out it was Danny Domingo running with the Box's. Haha. I should've gone home right then with that compliment. I was confused for a pro triathlete by my swimming coach. He must've assumed that my swim is so bad, I must be a really good runner. Not that good.

This morning's warm-up was a pedestrian 500 warm-up. I got a late start and only put in 300.

Then it was time for 20x50 broken into 4 groups of 5x50. I started the 1st group on the 1:05, went to 1:00 and tried to do the third set pn the :55. I only did 1 in the last group before it was on to the next set, so I ended up with 16x50.

The next set was 2000 pull as 20x100, again broken into 4 groups. The 1st and 3rd were to be tempo swims with 10 seconds rest between 100s, the 3rd and 4th were to focus on speed with 20 seconds rest between 100s. I used paddles for the 2nd group and felt like I was flying. I tried to work on my flip turns as well, but as usual they were a disaster. I ended up in another lane on one occassion. I need to practice those some more.

We wrapped up practice with 20x50 kick on the 1:00. Kick is feeling strong, I just need to use it more while swimming.

Total yardage was 3900 yards. Good start to the week that is going to culminate with the Marine Corps 1/2 Marathon on Saturday morning.

Lazy weekend

Weekend started out with a lazy attitude when I was late getting to James' house to meet up with him to ride over to the bike shop for the group ride. I did make an effort to see if I could catch up with him, but when I got to Riverside Avenue and couldn't see him down the road decided to bag it and go home and read the newspaper and drink coffee.

Went down to Gainesville to see the Gators beat Alabama. Even though it was a 3:30 game, by the time we stopped for dinner, picked up the girls at my parents and got home, it was late and I was worn out. The theory was to wake up before church for the tempo run (easy 2, 3 at 10k pace, easy 1), but the urge to sleep in was too great. We had to take the girls to a birthday party after church (where we had to keep the 3-year olds during the service -- TIRING!), and then the Jags game started at 4:15 and went to OT. At 7 pm I was debating whether or not to do the tempo run, and decided against it.

So there it is, no discipline and a lazy weekend results. Boo Marshall!