Posted by Derek Lee-Wo on October 18th, 2007 in Cowtown, Training

This my training plan for the Cowtown Marathon. It is the Pfitzinger 18-week, 55-mile plan, but I adjusted the last week since the Cowtown Marathon is on a Saturday.

Week Of	Sun	Mon	Tue	Wed	Thu	Fri	Sat	TOTAL
Oct 21		Rest	7 Mi w/ 10×100m	Rest	9 Mi	Rest	4 Mi	20 Mi
Oct 28	12 Mi	Rest	8 Mi w/ 10×100m	Rest	10 Mi	Rest	5 Mi	35 Mi
Nov 04	13 Mi	Rest	8 Mi w/ 4 Mi	4 Mi	10 Mi	Rest	4 Mi	39 Mi
Nov 11	14 Mi	Rest	8 Mi w/ 10×100m	5 Mi	10 Mi	Rest	4 Mi	41 Mi
Nov 18	15 Mi	Rest	9 Mi w/ 4 Mi	5 Mi	10 Mi	Rest	5 Mi	44 Mi
Nov 25	17 Mi	Rest	8 Mi w/ 8×100m	5 Mi	8 Mi	Rest	4 Mi	42 Mi
Dec 02	12 Mi	Rest	10 Mi w/ 5 Mi	4 Mi	11 Mi	Rest	7 Mi w/ 8×100m	44 Mi
Dec 09	18 Mi	Rest	6 Mi w/ 6×100m	12 Mi	Rest	11 Mi w/ 6Mi	5 Mi	52 Mi
Dec 16	20 Mi	Rest	6 Mi	14 Mi	6 Mi	Rest	6 Mi w/ 6×100m	52 Mi
Dec 23	15 Mi w/ 12 Mi	Rest	8 Mi	8 Mi w/ 5×600m	5 Mi	Rest	8 Mi w/ 8×100m	44 Mi
Dec 30	14 Mi	Rest	6 Mi w/ 6×100m	12 Mi w/ 7 Mi pace	Rest	12 Mi	5 Mi	49 Mi
Jan 06	20 Mi	Rest	8 Mi w/ 5×600m	11 Mi	Rest	4 Mi w/ 6×100m	8-15K race	53 Mi
Jan 13	17 Mi	Rest	8 Mi	9 Mi w/ 5×1000m	Rest	12 Mi	5 Mi	51 Mi
Jan 20	17 Mi w/14 Mi	Rest	8 Mi w/ 5×600m	11 Mi	Rest	4 Mi w/ 6×100m	8-15K race	50 Mi
Jan 27	17 Mi	Rest	5 Mi w/ 6×100m	10 Mi w/ 4×1200m	Rest	10 Mi	4 Mi	46 Mi
Feb 03	20 Mi	Rest	8 Mi w/ 5×600m	5 Mi	Rest	4 Mi w/ 6×100m	8-10K race	47 Mi
Feb 10	16 Mi	Rest	7 Mi w/ 8×100m	8 Mi w/ 3×1600m	Rest	5 Mi w/ 6×100m	Rest	36 Mi
Feb 17	12 Mi	Rest	6 Mi	Rest	5 Mi w/ 6×100m	Rest	Goal Marathon	49.2 Mi

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Posted by Derek Lee-Wo on October 15th, 2007 in Injury

Last week I had responded to a running forum thread about the funniest things you’ve seen during a marathon.  My response was a spectator I saw holding a sign that said “Got Toenails?” and a female runner about 4-5 feet in front of me that held up 7 fingers.  I remember having a good chuckle about it while running.

Maybe its karma, but low and behold, I now have two black toenails on my two big toes.  During my marathon, I was aware of my big toe hitting the front of my shoe.  This has never happened to me during my training.  Jeff Galloway talks about running in warmer temperatures causing your feet to swell so that may have probably been the contributing factor during the Chicago Marathon record temperatures. After my marathon, I noticed my toenails were black and for the next few days, it hurt.

They seem to be fine now and I can run.  I have been consciously checking during my runs and my toes are not hitting the front of my show.

The net result is that it looks as though I will lose both toenails!

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Posted by Derek Lee-Wo on October 10th, 2007 in Training

Looks as though I’m back in the saddle!  I was planning to try and do my first post-marathon run on Thursday, but at around 8am, I looked at the temperature outside and it was only 60F!!  I couldn’t resist.  My legs have been gradually recovering and I had very little stiffness this morning so I went out and ran 3 miles.

I did the 3 miles at a 9:26 pace.  While I was running, it felt so easy, but that’s a pace I haven’t run in quite some time.  What a HUGE difference the cooler weather makes.  The last time I ran in 60F or cooler weather was back in April.

I am so psyched now!  I’ll probably run 3-5 miles each day for the rest of the week and then ramp up some more next week.

I’m excited and I’m looking forward to cranking out the miles in preparation for my next marathon.  I’m going to love training through the fall and winter!

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Posted by Derek Lee-Wo on October 10th, 2007 in Chicago, Marathon, Races

I now know what my placement was within the marathon.

Of the 35,000 starters, I placed 20,158.

Among the males, I placed 12,490

In my age group (35-39), I placed 2,379

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Posted by Derek Lee-Wo on October 9th, 2007 in Marathon, Training

Now that Chicago is over, I looking at my options for redemption. If I were properly trained, I would have probably tried the Dallas White Rock Marathon in early December, but I think I need to start a new training cycle. I did a 24-week plan for Chicago, but I think I want to do an 18-week plan this time around. I think the shorter plan will help me with my motivation, although I think I’m pretty motiviated after Chicago.

If I give myself 1-2 weeks to recover, an 18- week plan will take me towards the end of February. I don’t want to have to spend a lot of money traveling, so I think my current options are:

• The Cowtown Marathon in Ft. Worth on Feb 23, 2008 - This one is local so no traveling would be involved.
• The Austin Marathon on Feb 17, 2008. Austin is within driving distance and I could probably get away with just having to spring for 1 night at a hotel.
• The A1A Ft. Lauderdale Marathon on Feb 17, 2008. I telecommute for my company which is in Ft. Lauderdale and I’m back there every other month or so. I could actually time one of my trips to coincide with the marathon and thus not have to pay any travel expenses.

I’m actually having a hard time deciding which one to run. The good thing is that I can actually wait until the end of the year since the fees don’t go up until then and it is unlikely the marathons would fill. Each of these have pros and cons. Some of the factors I’m looking at are:

The Cowtown and Austin seem to be quite hilly. I’m trying to find out which, if any, will have pace groups as I think that will be important to me unless I eventually find a way to properly pace myself without any help. The Cowtown and A1A are definitely small marathons that seem to have around 600-700 runners.

The weather should be within my ideal range at all 3 marathons.

I’ll keep doing my due dilligence, but I would certainly appreciate feedback from anyone that has run one of these 3 marathons in the past.

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