Running On Empty: September 2011

Friday, September 30, 2011

C-bus Week #2 Complete!

I missed a couple of runs this week because things got really busy. Disappointing, but I think I’ll get over it.

Splits:

#1 8:02

#2 8:30

#3 8:49

#4 8:43

#5 8:32

#6 8:52

#7 8:51

6.2 @ 53:16 (8:35 avg pace). I was a little quicker today, not by choice… I didn’t look at my gps much because it was cold and raining. I just ran… Take care and have a fun weekend! Stay safe!

September 2011 Mileage

(click image for full size)

Happy running and God bless!
"Fight the good fight, finish the race, and always keep faith"
2 Timothy 4:7

Sunday, September 25, 2011

Week #2 is underway, with a 10 mile run and a “boom-boom, pow!” Good workout with a consistent pace. It’s not PR material, but I can work on it (hopefully). And if not, oh well… “It is, what it is.”

Splits:

#1 8:21

#2 8:50

#3 9:05

#4 9:07

#5 9:27

#6 9:18

#7 9:22

#8 9:26

#9 9:31

#10 9:15

10 @ 1:31:45 (9:11 average pace overall). Have a great week all! We’d like to personally thank all of those who attended Tyler, Brandon and Christopher’s combined birthday party this weekend! It was a blast and the kids had fun! Thanks!

Also on a bad note, my Mom had her 3^rd shoulder surgery last Friday but is recovering nicely… “Get well Mom, love you!”

Happy running and God bless!
"Fight the good fight, finish the race, and always keep faith"
2 Timothy 4:7

Friday, September 23, 2011

Columbus Week #1 Complete!

Today’s 6.2 mile run completes week #1 of my Columbus half-marathon training plan. I was able to add extra mileage this week despite having run the marathon last Saturday. Recovery was quicker than expected, and I ran really well today! I started off at a decent pace but it fluctuated throughout the workout… Mile #5 was by far my best today but I am trying to get in sync with a 9:00 min/mile pace, so this fluctuation only means that I need to work on a better rhythm next week…

Splits:
#1 8:47
#2 9:00
#3 8:58
#4 9:05
#5 8:33
#6 9:07
#7 8:58 .2 miles

6.2 @ 55:21 (8:55 pace overall). Again, this was a really good run but I need to work on a consistent pace. I have plenty of time, stay safe and have a great weekend!

PS: I would like to wish my two oldest sons, Tyler and Brandon, happy birthdays! Love, Dad

Happy running and God bless!
"Fight the good fight, finish the race, and always keep faith"
2 Timothy 4:7

Tuesday, September 20, 2011

Columbus half-marathon

I started my training today, for the 2011 Nationwide Better Health Columbus half-marathon (16 Oct 2011) with a short 4 mile run. I felt like I was pushing a freight train out there… My legs feel much better for it though! This is a very short 4-week training plan, so I need to get cracking!

Have a nice week and stay safe!

Happy running and God bless!
"Fight the good fight, finish the race, and always keep faith"
2 Timothy 4:7

Sunday, September 18, 2011

The Morning After...

OK, I can barely walk up and down the stairs this morning! My hamstring is tight and quads sore. I felt like I’ve been pulled in a taffy machine and injected with hot sauce… Everything burns, but it was worth it!

Something occurred to me late last night, as I was checking out my Nike+ page… I finished a mileage challenge that I had created in February of 2010… I was surprised to have realized finishing it so soon, but please see below for my reasoning behind creating this particular challenge.

On February 14th, 2010, I created a private challenge on my Nike+ page in honor of those men and women of OU Children's Hospital, The Jimmy Everest Center and the 960th AACS. We'll never forget what you did for our family while stationed in Oklahoma, especially Brandon, and to all of the cancer families that we met and befriended along the way. We are eternally grateful for your sacrifices, because we know what you do isn't easy. Given all of the heartache and challenges you face at home and at work, you are truly saviors and heroes!

This challenge was initially one that I thought would take me several years to complete (especially after having my second knee surgery in October of 2009). I set the challenge to end in the year 2019, lol, because I thought that it would take me that long to finish! According to Google Maps, the total mileage from our house (near Dayton, OH) to downtown Oklahoma City, OK was about 857 miles. So, I set that mileage goal, gave myself about nine years to finish it, and just ran! I think about your contributions to our family each and every run!

To my surprise (believe me it was a surprise), I completed the challenge after finishing the 2011 USAF Marathon (just about 19 months after I created it). Some of my runs were awesome while others were horrible; yet I chugged along, thinking about Brandon and the many cancer warriors along the way! I also spent a lot of time thinking about all of the medical staff and folks who supported us on this journey... Thanks and God bless you all!

This year has been very favorable to our family and we are very thankful for our many blessings! Austin and Blake bring another level of joy that only those with twins can understand... Tyler entered into 1st grade and is the best big brother in the whole world! He is also the "man of the house" when daddy isn't around... He takes care of his little brothers and helps mommy with the babies! Brandon is in Pre-K and is experiencing the joys of childhood (that he missed out on the past two-three years). He also takes care of the babies and is gaining strength each and every day!

Again, we'll never forget what you have done for us all.

Team Lansberry

Dayton to OKC mileage challenge

(Click image for fullsize)

Happy running and God bless!
"Fight the good fight, finish the race, and always keep faith"
2 Timothy 4:7

Saturday, September 17, 2011

AF Marathon!

Well folks, its official: I am a Marathoner! I finished the AF Marathon in just under 5 hours. The weather was perfect and course was gentle… I had an issue with my hamstring at about the 17 mile mark and then another issue with my left quadriceps at the 22 mile point… It wasn’t until the 24 mile point when I realized that I was going to finish. I got my second wind and ran out the final 2.2 miles without any significant trouble!

Unfortunately, I didn’t have music today because somehow my iPod dumped the music in the last sync. I recall my babies messing around with the laptop when I was charging the iPod and GPS last night… Oh well, I had plenty of time to think about things…

I crossed the finish line and was tired but elated. I began shutting down my electronics then noticed a familiar voice yelling “daddy!” It was my wife and kids; they drove out to surprise me at the finish line! I was so happy to see them!

I am so tired and my left quadriceps is still burning. The hamstring is also tight but fine (my hamstring is not 100%, because they extracted my ACL-graft from my hamstring tendon during my 2005 knee surgery). I don’t think my legs are capable of handling another full marathon (at least the hamstring). I’ll have to consider if I’ll ever register for another full again…

Well, I have put an end to another chapter in my running life with today’s AF Marathon. I missed out on about 190 miles in this training plan… I am rather disappointed that I missed so much, but I may have been overzealous in creating this plan. Regardless, the race isin the books and I switch gears for the Columbus half marathon next month. I’ll have a few days off before I start training… I’ve posted my Columbus training plan on the main page (below) and moved the AF Marathon into my “Completed Races” page.

Split paces:

#1 10:05 #15 11:04

#2 10:04 #16 11:15

#3 09:12 #17 11:58

#4 10:43 #18 12:03

#5 09:21 #19 12:42

#6 09:32 #20 12:22

#7 09:52 #21 12:23

#8 09:56 #22 12:59

#9 09:46 #23 13:25

#10 10:11 #24 13:27

#11 10:15 #25 11:52

#12 10:01 #26 12:46

#13 10:20 #27 11:28 .2 miles

#14 10:45

26.2 @ 4:53:02 (11:06 pace overall). A little off of my intended pace of 10:00 min/miles, but I am satisfied with the finish! Also, I managed to set 7 new PR’s during the course of this training:

#1 10K PR 0:50:20 27 June, 2011

#2 Dist PR 14 miles 6 August, 2011

#3 Dist PR 16 miles 13August, 2011

#4 Dist PR 20 miles 28 August, 2011
#5 Dist PR 26.2 miles 17 September, 2011

#6 Weekly PR 32.2 miles 11-17 September, 2011

#7 Marathon (1^st) 4:53:02 17 September, 2011

AF Marathon Map