I realized that I hadn’t posted anything on finishing my race this last weekend. I was mostly talking about it on Twitter, but here’s some pics and info.

I finished in 1317th place… out of about 5000 runners. My time was 2 hours, 1 minute and 21 seconds officially. I was a little bummed that I couldn’t get under 2 hours, but that’s about 10 minutes better than my best time and almost 25 minutes faster than last year. I’ll get it next year.

Here are a few shots from the “official race photographer” who wants you to buy them for $30 a digital file… crazy.

I hit my last 10 mile yesterday before the big race. And man did I kill it.

80 minutes and 8 seconds.

My best time EVER.

That’s 8 minutes a mile.

Almost a full 6 minutes better than my fastest time.

The reason:

I had to buy a new Nike iPod censor (who knew that the battery goes dead and there’s no way to replace it… so you have to buy a new one…).

The distance on it was off (I have longer legs than most people), which made me think I was running a bit slower than normal.

About mile 6 I realized the thing was off and I actually was making killer time.

So thanks Apple and Nike…

Now for a week of rest.

The Columbus Half-Marathon was two weeks from this past Saturday. It’s coming up quick.

I got about 15 miles in this last week. A little less than I wanted. I just couldn’t do another 10 mile run. Legs hurt too bad.

In fact, I am really going to have to watch the soreness this week. I would like to get about 20 miles in and plan on running a 10 this Saturday. Then supplement that with lots of elliptical time.

After Saturday, that’s it. No running. For a whole week. Until race day. Just rest and lots of fettucine alfredo.

I’m messing with you. That’s nasty.

I got out for my first 10-mile run yesterday (Saturday). The problem was it was cold. About 30 degrees and snowing.

I still managed a good time. 1 hour and 25 minutes. Exactly 8:30 per mile.

That pace is my goal for the half-marathon.

I got out last night for a 10K run. I could tell in the first mile that it was going to be a “survival” run. That means I’m just going to try to survive the run. It was rough. 52:06 is not good for me.

I hadn’t run in about 8 days, but I worked out earlier that day, so I think I was just depleted.

The Columbus Distance Classic is a month away. I really need to get a 9 to 10 -miler worked in this week. The snow and cold weather has really limited me. And I also need to come up with the $70 to enter the race. Och!

I put up my best time for a 10K last night. It was after taking six days off to rest. But man I paid for it. I’m hurtin’.

I got in one final run for the week last night. That gives me 9 miles for the week - less than what I wanted, but it was a cold week.

It was actually a good run considering: I had been feeling a bit under the weather over the weekend and I definitely put on a few pounds because of my birthday.

I got out tonight for a quick 5K run. It was 25 degrees and snowing pretty good. I guess we’re supposed to get a big snow storm tonight.

I was a little disappointed with my time. I was a minute and 12 seconds off my goal… but it was 25 degrees out.

I got another six mile run in last night which gives me 12 miles for the week. There was still lots of snow and ice and I had a lot of pain in my legs last night. I need to take three or four days to rest.

There was a nice little table in Runner’s World a few months back that illustrates how much faster you could be if you lost weight.

According to RW author Amby Burfoot, the table is based on research that runners, on average get 2 seconds per mile faster for every pound they lose.

Good to know.

The half-marathon is about 2 months away. I’m starting to get stoked for it.

Seth, my brother-in-law, and I were talking about it this morning. We have an event in Philadelphia the three days before the run, so we’ll be coming back late on Friday night. It will make it a bit tough.

I’ve got to start to push my mileage this week. Work in some 8 to 9 milers. I would like to have 10-mile runs as a regular part of my weekly workout and try to do one 13-miler about two weeks before the race.

We’ll see.

I got out last night for a quick 3.2 mile run on a brisk 33 degree night. It was a little chilly.

I hoping to get another 6 mille run over the weekend. That would give me 15 miles for the week which is good.

How’s your running going?

I got out last night and ran 6 miles in the rain. It was my first run in over three weeks. Man it was tough… and 54:01 definitely falls in as one of my slower times.

The weather in central ohio is going to be great for the next two days. Here’s a chance to get a run or two in before it turns cold again.

Here are two thoughts:

Frequency:

You only have to run two to three times a week. That frequency never has to change. I think there is a myth that you have to be running every day to complete a long run like that. The opposite is true. Your body needs rest and needs days where you have no exercise.

So in the beginning, you’re only talking about finding two hours a week. By March, it will probably be about four to five hours. That’s it.

Speed:
Time does not matter.

It doesn’t matter if you are running 7 minute miles or 15 minute miles. Speed comes with time.

Your goal is to stay alive and finish.

If you’ve decided to give the half-marathon a shot this spring (or maybe you’re still on the bubble), here’s a very simple training plan to get you ready. Four months is plenty of time and anybody can do this.

Obviously, I am not a professional trainer… this is just want I would do… and did three years ago.

January -

Just start walking and/or running two to three times a week. The distance doesn’t matter.

It can be a treadmill or elliptical or outside running.

By the end of the month, you should set your goal to finish 2 to 3 miles.

February -

February will start to warm up and allow you to get outside more.

Try to get off the treadmills and ellipticals. Only use them to supplement your running.

Keep running your 2 to 3 miles each time you’re out and begin to up your distance a bit.

By the end of the month, you should set your goal to finish 5 to 7 miles.

March -

Alternate your runs between your low and high (ex: 3 miler and 5 miler).

Start to push your long runs to make them longer.

By the end of the month, you should set your goal to finish 6 to 10 miles.

The first time I ran the half-marathon, I had only run 6 miles at a time.

Most people recommend running 10 miles before you attempt it..

April -

April is very light. You should peak at the very end of March in terms of distance.

Reduce your runs back to 3 to 5 miles.

Give yourself the 12 days to rest and recover and be fresh for the race.

So we’re about four months out from The Columbus Distance Classic Half-Marathon.

And I’d like to issue a challenge…. RUN THE RACE.

Seriously. This isn’t a joke and don’t leave this post.

I’ve already got a few friends who are going to be running with me this year and I think the more, the merrier.

Look, here’s the problem: You keep putting stuff off like this every year. We all have our list of excuses and things that have to happen before we can do the things that we want to do: “I’m too busy, I don’t know when I would find the time, I need to lose some weight first, I don’t like running, I should run a shorter race first….”

The majority of people in America would LOVE to be able to run a half-marathon. They would get to the end and cross the finish line and be blown away that they could even have completed something that tough.

But most will never attempt it.

It’s not that they CAN’T… they just never TRY.

So start now. Start this year.

Come on. You owe it to yourself.

Make a decision to do a few things this year that SCARE you. Put a few things on the list that really cause your mind to check out because they’re that big. And just start moving towards them.

If you want in, email me and let me know you want to run the race. We’ll put together some running groups.

I had been watching the temperature all day today. It was supposed to warm up a bit and I have been wanting to go for a run.

At about 7 pm I finally got the chance to go and it was doable at 38 degrees.

I ran my typical 10K route through New Albany. The last time I ran was the week of Thanksgiving, so the run hurt to say the least.

What was strange though is that I almost got hit by three different cars. I kept dodging people turning into drive ways. I think I got honked at five times.

I felt like someone dropped me into a game of Frogger.

When I walked in the door, 52 minutes and 44 seconds later (not too bad)…. my wife said to me, “I’m surprised you went running at night dressed in all black.”

There’s a term in running called negative splits. It’s when you run the second half of the race faster than the first half. Research says that it’s a better way to run. You have more energy left and your time will be faster.

That’s usually the way I try to run. The first half at about 80% and the second half closer to 100%. If you give out too much on the front end, you won’t have enough left to finish.

Not to state the obvious, but I want to live my life that way too. I think the second half of my life should be a better race than the first half.

So pace is huge. You can’t give it all out on the front end.

I heard someone say that the biggest problem they saw with young professionals is their tendency to peak too early. They spend all their energy to get to the top and then have no where left to go from there but down.

So I am constantly conscious of my pace. And I adjust. And I change. And I tell myself that I not in a race of sprinters. I am a marathon runner… and my pace is crucial.

Here’s the photo from the professional picture people at the race. This is about half a mile from the finish as we turn back onto Neil Ave.