The Road to Ultra

Today’s Run: 10.02
Run Time: 1:49:31 (10:56/mile)
Total Miles to Date: 414.5

Thoughts on the Run:

15,000 people will be running the marathon. Wow! That’s quite a number. After a bit of debate, I decided to join a pace team. I completely understand the mindset that this is my first marathon and to go into it with the goal of finishing and having fun doing it. However, I would like to have that fun with a group of people who may run it about my speed. How’s that?

So, I decided the 5 hour team was a bit slow for what I’d be running it … I consistently top 12-minute miles in my training so it stands to reason that with the adrenaline rush of the race, etc, I will run more aggressively than that. The pace team I joined is the 4:30 team. It is a 10:30 pace (roughly) so a bit on the aggressive side but I like to aim high. They will not be shackling me to the other runners so if I do decide the pace is too much, I can always slow down and look for the 5-hour pacer!

Last night I had perhaps one of the best 10 mile runs ever. The weather was perfect. I’ve complained a bit about running in the cold. This was my opportunity to get out there in nice, cool, evening weather. It was in the 70s F (21.1 C) when I started and then cooled down as the sun set to around 60 F (15.5 C). I had the pleasure of watching the sun sink low, the sky turn pink, and then a beautiful sunset before feeling the cool twilight engulf me.

The run started out with a nice, steady pace. It’s amazing how much lighter I feel when I’m not wrapped in winter gear. I made sure I didn’t push it too much as this is just my midweek run and I have 20 miles to do this weekend … but I had fun. I also got into a rhythm with my drinks … I not longer stop every 2 miles but instead take about 3 swallows every mile while still running. This may be the first 10 miles I did without stopping except to unscrew one of the bottles to drink the very last bit about halfway through.

I maintained steady paces around 11 minutes throughout. My goal was an 11-minute mile. While the hills did slow me down, they didn’t stop me. At the various points where I’m used to hitting a wall, I didn’t. I ran up to a park, did a loop to tack on some miles, then headed back to the house. The big, long hill I call Goliath couldn’t stop me. It did slow me to a 12:45 pace.

With one mile left, I knew I had plenty of energy so I finished strong. It felt great to push hard and run the last mile in 9:19. When I was done, I finally realized I am growing in speed, confidence, and the ability to handle longer distances.

Looking back at my logs from September, it is fun to see the volume and distance change over time. Very exciting! I feel very ready for the marathon, when just one or two months ago the distance was still intimidating.

And what a beautiful Friday morning this is! I love it - the weather is perfect. It’s going to be a great weekend.

Warmly,

Jeremy Likness

Originally posted: ING Georgia Marathon Pace Team and 10 Miles Training

Today’s Run: 5.0
Run Time: 55:51
Total Miles to Date: 404.5

Thoughts on the Run:

First, pop the champagne bottle - 4 centuries, baby! That means 400 miles I’ve logged … pretty exciting.

I’m happy that I am getting volume up during the week as well, it is very important. The ING Georgia Marathon is only a few short weeks away … I’m getting very excited.

I had a great run this morning. I was rushed for time so easiest was to toss on some shorts and hit the treadmill. Did 5 miles at a steady 11-minute pace. It was a short, easy run, but I have to put it in perspective: several months ago, these were my “long” runs so I’m thankful for how far I’ve progressed. I feel VERY prepared for the upcoming season.

I just received my shirt order … I had a custom shirt made. The front shows my before and after, and the back shows the cover of my book, and both sides have the link to the website for Lose Fat, Not Faith. 15,000 people are in the race, and I’m excited to show where I’ve come from and where I’m going while I pound the pavement for 4 - 5 hours.

I’ve got a busy and productive day ahead, so I’ll keep this short. I’ve heard and read a lot about concerns over multivitamins. As you may well know, I take a pharmaceutical grade multivitamin every day along with my wife and daughter (my son has moved out, so I can’t vouch for him). I also independently represent a supplement company, so obviously there are two reasons why I follow vitamins closely. If I were to find out they are somehow dangerous and not as beneficial as I believe, I’d toss them right away and close down shop. However, I have not yet found that to be the case. I threw together a quick article about the supposed dangers of multivitamins that might give you a little more information than you found in some of the articles I’ve read online lately.

Anyway, enjoy - I’m doing 10 tomorrow, 5 either Friday or Saturday, and then 20 miles on Sunday. It’ll be a fun week!

Warmly,

Jeremy Likness

Originally posted: Are Vitamins Killing Us?

Today’s Run: 6.0
Run Time: 57:13
Total Miles to Date: 382.4

Thoughts on the Run:

Today, I followed my own advice from "Avoid the Dreadmill." It was raining hard outside, which wasn’t a problem - the temperature was great for a nice, wet run. Unfortunately, it was also flashing lightning … not good. So, I went downstairs and hit the treadmill.

I decided to do this run on an empty stomach with nothing more than a glass of water before the run. It was a great run. I started out at 15-minute pace, increasing by 1 minute every minute until I was at a 9-minute pace. I did this for several miles, then fell back to a 9:30 pace. I did a little bit at an 8-minute pace, and to finish the run, I do alternating segments at 7mpm, 8mpm, 9mpm, and 10mpm before cooling off.

It was a nice, quick, convenient way to burn 1000 calories before heading into the office … and I feel great. I’ll see how I feel and either run again tomorrow and take Saturday off, or take tomorrow off and run back-to-back Saturday and Sunday.

Finally I’m getting my volume during the week in!

Warmly,

Jeremy