Strass Marathon Training

Chicago Hotel

2004-09-30T11:12:00.000-07:00

HERE ARE THE CHICAGO DETAILS BOYS...

We are staying at the:
Wyndham Hotel
633 North St. Clair
312-573-0300

King Rooms - $215/night

Arriving October 8
Departing October 10 11am (request a later check out time when you check in)

Confirmation #s are as follows:
Rosenthal 446389
Bernstein 446391
Pepper 446392
Hempstead 446390 (G has already changed to an October 9 arrival.)

Mandatory attendance is required for dinner on Saturday night. I will conduct a brief awards ceremony after the salads are served.

If you are buying your wife a present for putting up with all of the time that you have been gone for training then please do me the favor of not publicizing it at dinner in front of my wife!!! I went over the legal limit on the so-called birthing gift and am done for the year. I am not sure that the concept of a birthing gift actually exists but my wife convinced me that it does and therefore has a beutiful bracelet in honor of the birth of Jack. I love this kid but did I really need to give her jewelry to commemorate the birth????

It has been determined that whoever crosses the finish line FIRST on Sunday will pick up the entire dinner tab.

GOOD LUCK!!!!!!

September 30th
You have got to love when the training program calls for a 3 mile run!!! Down to Skinker and back. Soar from Rene yesterday.

September 13-29

2004-09-19T18:42:00.000-07:00

October 7th
This is the final run – 2 miles. I skipped it and left for Milwaukee early this am. Met up with Pumo for a 12:20pm tee off time and then went to carbo load at Lucias. October 6th Ran the 4 mile Wydown loop. G$ came prepared today and gave each of us a copy of … The 26 Tips For Running Your Best 26.2
One Month to Go
Look down
Do a half-marathon Add speed to your longest long run Mimic the course Drink on the run Dress the part Don't get greedy
One Week to Go
Taper
Run a dress rehearsal
Run like a clock
Set two goals
See success
Chill out
Carbo-load, don't fat-load.
Go with what you know.
Day of the Race Eat breakfast Warm up
Collect yourself
Line up loose
Start slow
Relax
Play games
Drink early, drink often
Go hard late
Talk to yourself
October 5th 3.5 mile run down to Skinker and back. October 4th This is it – FINAL WEEK. October 3rd Day off. Enjoyed some family time by taking big Jack to Rombach’s Pumpking Patch. October 2nd 8 mile victory lap. Met down at Forest Park at 6am and took a stroll around. Ran up to and around the history museum afterwards to round out the 8. The boys headed up to First Watch for a post-run breakfast and I headed down to Mizzou for the Tigers vs. Buffs game and tailgate party. October 1ST Welcome to OCTOBER – the marathon month is finally here! Everyone is getting very excited. The long run tomorrow is down to 8 miles and the legs are still feeling good. This taper thing is not too bad. The goal time has been determined – we are looking to break 4 hours. FIX SHINSPLINTS BY BEEFING UP YOUR SHIN MUSCLES Stairclimbing, squats, and most other common lower-body exercises strengthen only your calf muscles. Over time, your calf muscles allow your legs to work harder during exercise; but your shin muscles aren't able to cushion the impact on your feet with the same efficiency, so they ache. Don't ignore shinsplints; they're a warning sign that your lagging shin muscles may actually tear. THE EXERCISE: Walk on your heels for a few minutes a day, advises David Potach, C.S.C.S., a physical therapist at the Alegent Health Physical Therapy Center in Omaha. You'll look like a Misery character, but this is a good way to strengthen your anterior shin muscles. For a more dignified move, sit on a chair or bench with your feet flat on the floor, and balance a 5-pound weight plate or dumbbell on one foot. Keeping your heels on the floor, lift the front of your weighted foot upward 3 inches. Do this 15 times for each foot, every day. To ease shinsplints while running, run on grass or dirt. Pounding cement will only worsen the pain.

September 29th
The day started with a 5 mile jaunt around the history museum and back. We had a small ceremony in the Wellbridge parking lot where Nancy presented each of us first time marathoners with a 2 Dollar Bill for good luck - VERY COOL!!!!

I had my first Rene experience in the afternoon when she worked on me. You could substitute the word killed for worked. Deep tissue massage is not for the weak at heart - this was painful. She gave me some great stretches for my IT Bands. Wow!!! You think going to the dentist is rough - have Rene come over for an hour and a half. I know that this will help get me in top shape for the big day.

September 28th
We were scheduled to do 4 miles this am but we had a big group - we gave in to the peer pressure and ran the 5 mile history museum loop.

September 27th
Day off - getting ready for the final 2 week taper.

September 26th
Relaxed today - watched the RAMS. Would have had more fun running a full marathon then watching them lose to the Saints.

September 25th
This was the last LONG run. We met at Wellbridge at 6am and ran 12 miles. Celebrated the final big one with breakfast afterwards at our favorite new place...

September 24th
Happy to have a day off today.

September 23rd
4 mile run. Everyone was going pretty slow today. It is tough to run 20 miles, take a day off and then run for 3 straight days. The good news is that we are getting through it. I need to do a stretching or yoga class and get a massage to put my body in optimal condition for Chicago.

September 22nd
8 mile run this am starting at 545. Vic weaved us in and out of Forest Park and back to Wellbridge. Still feel pretty tight. Left a message for Rene in hopes of getting a massage before the actual marathon.

September 21st
Yesterday it seemed inconceivable that I would be able to generate any forward momentum today - however, I met the whole crew at 6am for a 5 mile spin around the history museum. I was impressed that I was even out there - legs felt better then yesterday. The question on everyone's mind relates to the fact that we just completed our longest run of the whole training program (20 miles) but it is still 6 short of the marathon - is this okay??? Here is what my research determined...

20 vs. 26

The most angst-ridden question asked by runners following the Hal Higdon marathon training program relates to that 6-mile gap existing between the longest run in the 18-week schedule and the marathon itself. Can you finish a 26-mile race when the farthest you run in practice is 20 miles?

Sure you can! Next Question?

Yet people continue to worry, because at least one other respected coach (Jeff Galloway) allows his runners to run 26 miles or beyond in practice.

Different strokes for different folks, you might say. Jeff and Hal disagree on very few matters, but one of them is length of longest run. Hal's greatest defense for the 20-mile long-run boundary he imposes on those he coaches (particularly first-timers) is that it works. Each summer CARA trains 2,000 runners using his program and the finishing rate is something like 99.9 percent. If you make it to the starting line, he gets you to the finish line. You can take that promise to the bank - LaSalle, of course.

Motivation on Race Day will allow you to bridge that 6-mile gap. Many runners who use the Higdom marathon programs with their 20-mile limit find that the last 6 miles are never easy, but you finish them because of the support of 40,000 runners before and behind along with hundreds of thousands of spectators along the course.

Once you have completed your first marathon and feel that a few more extra miles weekly and/or in the long runs can help you improve, you are free to shift upwards in distance. Hal doesn't necessarily agree, but he will step out of the way. For first-timers, however, the first goal is getting to the starting line. You won't get there if you become injured because of overtraining. That's the main reason Hal prescribes no long runs farther than 20.

Consider the 6 miles beyond that distance as hallowed ground. You dare not enter without a number pinned to your chest. Relax, and don't make marathon training any harder than it is.

September 20th
Day off - recovering from 20 miler yesterday. I can't believe that we made it to this point. The training is downhill from here. We are looking at 5-8-4-12 this week and then a 2 week taper. We are going to get to that starting line!!!

How did it get so late so soon?
It's night before it's afternoon.
December is here before it's June.
My goodness how the time has flewn.
How did it get so late so soon?"......Dr Seuss

September 19th
Alarm went off at 420am. Mike and Tommy picked me up at 5am. He took the life of Rocky the Racoon at 508am. Picked up G$ at 515am. Arrived Family Arena 530am. Ran 7 miles before the Lewis & Clark 1/2 Marathon. Added another 13.1 - total = 20 MILES before 9am. My time last year was 1:55:14 (8:48 avg) but I did not have the 7 mile warm up. Finished this year in 1:57:30 (8:58 avg). We all crossed the finish line together. Felt good but legs are stressed. Should be downhill from here - this was the LONG RUN of the entire program. Headed out to Eckerts with Suzy and Jack in the afternoon.

September 18th
Rest day - getting ready for the Lewis & Clark 1/2 Marathon on Sunday. Played 27 holes with Cooky at Algonquin.

Septmeber 17th
After running the last 3 days I was happy to have the day off!!!

September 16th
Ran the 5 mile History Museum loop at 6am. Ready for a little break after 5-10-5.

September 15th
Met Vic, Tommy and Gerard at 530am and ran down to Forest Park, went around, and then back up to Wellbridge for our 10 mile run. Tommy made the life altering decision not to bring the cell phone on the golf course anymore - thanks to Vic's advice.

September 14th
Ran the 5 mile History Museum loop starting at 545am. Went early so that I could get to the office for budgets.

September 13th
Big Week coming up. Looking at 5-10-5-20. This is our toughest week yet.

September 12

2004-09-12T07:55:00.000-07:00

September 12th
I told Suzy that I would not work out today. I wanted to do the Millstadt Biathlon but spent the day with her and Jack instead. We ran errands and loaded up on the good stuff!

September 5-11

2004-09-11T10:14:00.000-07:00

September 11th
We are getting down to it - Less then 1 month until the marathon. Met Tommy, Mike and Jeff at 6am for a 14 mile jaunt. Everyone felt very good. We left the route to Mike which included a spin around Forest Park and the Wydown loop. Much better then the 18 miler. Big week coming up. If we get through this one then we will be rocking and rolling our way to the end of the training schedule.

September 10th
Enjoyed a nice day off.

September 9th
Ran the 5 mile History Museum loop in the am. Good, slow run after doing 18 a couple of days ago. Looking at a 14 mile long run on Saturday - big week.

September 8th
Day of recovery after yesterday's long long long long long long run. Walked over to Tilles Park after work with Jack and Leigh.

September 7th
Back at it again. 18 mile run starting at 530am with Gerard, Tommy and Mike. The LONG RUN included a trip back down to our favorite landmark. Tough run - long way back to Wellbridge from downtown. Took us 3 hours 15 minutes. Went down to the office for a minute and then was off to Norwood for the General Motors golf tournament.

September 6th
Happy Labor Day!!!
Left Breckenridge in the am and headed down the mountain to DIA. Today is a travel day. Blair dropped us off at the airport and we headed back to St. Louis. We had a great trip!!!

September 5th
Happy that we got a run in yesterday as we awoke to SNOW!!!
I took advantage of the off day by having Mary Ellen go to work on me.

2004-09-04T13:09:00.000-07:00

September 4th
Colorado Rocky Mountain High
You can see it raining fire in the sky
You can talk to God and listen to his casual reply
Rocky Mountain High
You get the idea. Blair, Suzy, Gert and I went down to the Breckenridge Rec Center and hit the running path towards Frisco. Suzy did 16 minutes and Blair and I did about 7.5 miles. Weather was cool. Felt pretty good considering that I was running up at 10,000 feet. Legs were good - air was very dry. It is much different running in the altitude. Happy to have a solid base.

September 3rd
Day off. Resting in Breckenridge today. Drove down to Denver in the morning to see Darrell and then headed right back up. Weather is great - nice day to relax and enjoy the mountains. We took the kids and the dogs to Carter park in the late afternoon for happy hour.

September 2nd
Ran the 4 mile Wydown loop this am. I got to Wellbridge a few minutes late since I stayed around to feed Jack this morning. Ran solo. Took the 3:40pm flight to Denver - Jack did awesome on the plane - he barely made a peep. We arrived in Denver, had dinner with Carolyn, Steve, Harrison, Mackenzie and Hadley and then headed up to Breck. We got in at about 9:30pm and were very tired.

September 1st
WELCOME TO SEPTEMBER!!!
Met Gerard, Vic and Tommy at Wellbridge at 545am. We headed down to the park, did the 6 mile loop around and then headed back to the gym. Total mileage=9.5! This was a big run for a Wednesday morning.

August 26th-31st

2004-08-28T13:40:00.000-07:00

August 31st
Back in the saddle today after the big Chicago Triathlon. Ran the 4 mile Wydown loop at 6am.

August 30th
Day off - recovering from the triathlon yesterday

August 29th
CHICAGO TRIATHLON

August 28th
CHICAGO TRIATHLON

August 27th
Did not work out today. Stopped by Maplewood Bike to pick up a new pair of goggles and then drove to Chicago in the afternoon for the big race Sunday.

August 26th
Did the 4 mile Wydown loop solo in the am. Went back to Wellbridge at 9pm and swam 40 laps to re-assure myself that I would be okay during the swim. Happy I did because my goggles broke.

August 22-25

2004-08-25T20:40:00.000-07:00

August 25th
The weather has not cooperated this week. The ran has been tricky and with the Wellbridge pool under construction it is not easy to swim. Work was also busy today. Did not exercise. The forecast for Chicago this weekend is not great. High of 70 degrees on race day with rain showers. Should be wet and wild!

August 24th
Ran 8 miles at 6am. Left Wellbridge and went to Taylor and back. Felt good considering everything that I did last week.

August 23rd
Day Off.

August 22nd
Took Sydney to Forest Park for the Crohns & Colitis Walk-A-Thon.

Sydney and I opted to walk the 5k course - we finished in about 51 minutes. If this was not enough, I then went and played Ice Hockey for an hour over at Brentwood. This completed a very, very busy week.

August 21

2004-08-25T20:26:00.000-07:00

August 21st
17 mile ARCH run today!!!

Met at Wellbridge at 6am to run down, touch the arch, and head back!!! Six of us made the long, long trek. Felt pretty good today - much better then when I did the long run of 15. While I was happy to finish, I now have a higher level of confidence. Went out and played 18 holes at Algonquin immediately after and went to the Cardinal Game in the evening. This was a FULL DAY.

August 17 - 20

2004-08-25T20:11:00.000-07:00

August 20th
Rest day after a tough week of training. Getting ready for the long run Saturday.

August 19th
Met TPR at 615am - we biked from Wellbridge to Forest Park - went around twice and then headed back. Got a total of 15 in on the bike. We then ran the 4 mile Wydown loop to complete the brick workout. This was a tough workout.

August 18th
Crazy day. Took Suzy to the airport at 630am so I was not able to run this morning. Went to DOC to get contacts fitted (2 hours) and then went and ran Forest Park at lunch. I did the loop +2 to get a total of 8 miles in today. It is tough playing catch up all day long - much easier just to get the time in early in the am before work. Oh well.

August 17th
4 mile run at 6am. Scouted distance yesterday after swim - WYDOWN loop. Felt fair today.

August 16

2004-08-16T19:34:00.000-07:00

August 16th
Wetsuit Practice Day.
Swam 30 laps at Shaw Park after work

2004-08-15T20:11:00.001-07:00

August 15th
Alligator Creek Triathlon (O'Fallon MO)
300 yard swim - 18 mile bike - 3.1 mile run

This was my second year doing this race. Weather was actually cold. Swim started at 7am (I went off at 7:21:45) and it took a while for the temps to rise. It was a serpentine swim through the 25 yard pool. I got hit with a log jam and lost a little time. This is a hilly 18 mile bike course that winds through a residential neighborhood first, then through a pothole-laden service road and finally out through rolling farmland before returning to T2. The run has some hills to it as well. Luckily, the weather cooperated much better this year then the blazing temps last year.

HERE ARE MY STATS ON THE DAY
Swim Time = 6:11 (136 out of 155 men) - 2003 Swim=5:35
I got stuck behind a bunch of swimmers in the pool and had no where to go. Could not get much rhythm here but was in and out in 6 minutes.
T1 & T2 = 3:53 (long way from pool to bike) - 2003 T1= 3:29
Too Long
Bike Time = 1:05:45 (92 out of 155 men) - 2003 Bike=1:05:00
Tough bike course - I was much better on the 2nd 1/2. Was at a training pace for the first 10 miles in stead of going race day.
T2 - need to calculate.
Run Time = 24:57 (71 out of 155 men) - 2003 Run=28:55
Strong run for me. I averaged an 8:03 mile. It took me about 3/4 mile to catch my breath and then I felt great.
TOTAL TIME = 1:40:46 2003 Total Time=1:43:30
Overall Place = 65th place out of 155 Men

What can I say? While I beat my overall time in 2003 thanks to a much stronger run, I got killed by Tommy Rosenthal who finished in 1:37:16 - 3 1/2 minutes better. He beat me by a minute and a half on the bike and the same on the run. I could have had a better bike and a better T1 but my run was strong - he had an awesome run. I need to get better at T1 - I am not transitioning quicky this year. I also need to spend more time on the bike if I am going to improve my results. Run felt great thanks to all of the extra mileage we have been putting in on a weekly basis.

August 13-14

2004-08-15T20:08:00.000-07:00

August 14th
Golf was my only workout today. Shot 85 with Bob, Jason and Stan at Algonquin.

August 13th
This was a much needed rest day. I slept until 7am and moved slowly. I am still pretty stiff from yesterday's long run.

15 Miles

2004-08-15T20:02:00.001-07:00

August 12th
Huge day. With family coming in town this weekend and Alligator on Sunday, we all decided to do the long run (15 MILES) today. My alarm went off at 4:20am so that I could be at Wellbridge at 515am. Tommy, Pepper, Brenden, Gerard and I headed out in the dark and made our way towards Kingshighway. Temperature was very cool - great running weather once we got going. Our turnaround point was 11th street (7.5 miles) and then we headed back. Legs got pretty tight with about 3 miles to go. Total run time was about 2 1/2 hours. This was a tough, tough run as it was the longest I have ever done. Stretched afterwards and made it into the office a little before 9am. I was fairly zapped for the rest of the day but thrilled that I got 15 miles under my belt. There is no turning back now!!!

August 9-11

2004-08-10T21:07:00.000-07:00

August 11th
Traveled to Chicago today for our annual Fall Presentation to our buyers. Did not exercise.

August 10th
Started out at 545am with TPR and Gerard. We ran from Wellbridge to Kingshighway and back. Total mileage=7.4 miles. Legs felt tired for the first 2 miles then loosened up a little. My calfs were screaming today. I made the mistake of scouting Thursday's run. 15 miles takes us all the way down to 11th street and back - it looks loooong! My body feels like I am pounding out some mileage. Need to keep stretching, resting and eating.

August 9th
Took advantage of Shaw Park (Wellbridge is closed) and swam 25 X 50 meters. This pool is great for training since it is 50 meters. Water temp was perfect. Went at 615pm. This was suppose to be a day off but since I am in Chicago on Wednesday I made this my swimming day.

Babler Beast

2004-08-08T18:43:00.000-07:00

August 8th
2004 Babler Beast Triathlon
500 yard swim - 12.5 mile bike - 2.25 mile run

Early morning weather was cool but warmed up by the time my 10am start time rolled around. Thankfully, the pool temp was warm. Completed the swim in just under 10 minutes and then headed out to the bike course with includes a couple of the toughest climbs in any St. Louis area triathlon - and athletes have to complete 3 loops. There's one chance for athletes to catch your breath on each loop as I screamed down the one downhill at 39 mph on the nicely paved asphalt. The run course is a very short 2.25 miles, half paved, half cross-country, with a gradual uphill that becomes VERY steep just before the turn-around. The don't call it "The Beast" for nothing!! I could have shaved a little more time off if I didn't screw up my helmet and laces. Also lost a few seconds battling a bee. Here is the comparison to last year...

2004 Time: 1:23:13 Overall Place = 130 out of 239
2003 Time: 1:24:03 Overall Place = 129 out of 208

I took advantage of the sports massage therapists that were on site. I ended up getting a 40 minute massage after the race. Nice way to finish the day. Headed out to Mt. Pleasant with Jack, Suzy and Chris in the afternoon.

August 4-7

2004-08-08T18:30:00.000-07:00

August 7th
10 Mile run today. Went from Wellbridge to McDonalds and back. Ran with Tommy and Sarah Handelman's husband. We got a later start so Suzy could spin at 730am. I was happy to get the extra sleep. Did not feel as good as last weekend but got the miles in. Weather was fantastic. Took Jack to the zoo in the afternoon.

August 6th
Day Off. Suzy went spinning at 6am - I slept in with Jack.

August 5th
First time running since Sunday. We started at 545am and ran from Wellbridge to Kingshighway and back. Total mileage=7. Weather was perfect.

August 4th
Inspired by the final episode of the Lance Chronicles which features Lance scouting Alp Duez, I got up early and headed out to Babler to ride St. Louis' version of the Alps. I got out to Babler a little before 6am and was greeted with rain. I drove the course a couple of times making mental notes as to where I could attack and then headed home disappointed. When the rain stopped and the sun came out (about 1130am) I went back out. I rode the 4 mile loop 3 times at lunch before heading back to the office. Beautiful time to ride - nice change of pace. This is a hilly little course. It takes the wind out of you right at the start.

August 2 - 3

2004-08-03T17:44:00.000-07:00

August 3rd
Change in plans this morning. Instead of running Tommy and I did 19.25 (Jack's birth length) on the bike. We met on Clayton road at 545am and headed out and back. Gave the legs another day off of the running. Looking at 7 miles on Thursday and 10 miles on Saturday followed by the Beast on Sunday.

August 2nd
Much needed day off - my legs are shot after 2 races this past weekend.

August 1

2004-08-01T11:18:00.000-07:00

August 1st
Welcome to the dog days of AUGUST.
Actually, the summer has moved along pretty quickly. Today is part 2 of the weekend double header. Headed out to St. Charles this morning for the flat 5. Legs were very tired for the first 2 miles but then felt better for the last 3. Finished 75th place - 41:53.

July 31

2004-07-31T11:12:00.000-07:00

July 31st
Swim Bike Run 10k
Tommy and I went out to Creve Coeur lake at 715am and ran for an hour before the 10k race started. We got in a little over 6 miles, stretched and then went off individually for the 10k. This was the innagural year for this race and it went off without a hitch. Course was flat and Matt had a great breakfast following the run. I felt much better doing the 12.5 miles today vs. last week. It was good to change the scenery up and run around the lake. Handled the higher mileage well today. Finished the 10k race in 53:52 - just under 9 minute miles - not bad!

July 30

2004-07-31T11:11:00.000-07:00

July 30th
Day off as planned. Rained throughout the day and washed out the Senior Open at Bellerive CC. Big weekend coming up with a long run Saturday followed by 5 miler on Sunday.

July 29

2004-07-31T11:10:00.000-07:00

July 29th
Ran with TPR, Gerard and Mona at 6am. Completed 5 miles at a good pace. Weather is warming up but was perfect for this run.

July 28

2004-07-31T11:06:00.000-07:00

July 28th
Major change to the schedule today -> met Tommy and Mike on Clayton road at 545am for a 21 mile bike ride. Temps were low - everyone wore long sleeves. This was a good change of pace. It has been a while since I was on the bike and I noticed the lack of riding immediately. Need to log some more bike time (and swim time) before Chicago Triathlon. Trying to work out a time to get out to practice at Babler before the Beast on August 8th. It is clear that I have spent the majority of my time running - Babler and Alligator should help me get back into the Tri spirit.

July 27

2004-07-31T11:05:00.000-07:00

July 27th
Ran the 5 mile loop out and back to Wellbridge at 6am. Weather was good - temps low. Felt fine after long run this past weekend.

July 26th

2004-07-25T18:43:00.000-07:00

July 26th
Here we go with week 8. Planning on doing the SBR 10K course twice on Saturday for the 13 mile long run and am also signed up to do the flat 5 run in St. Charles on Sunday. It is going to be a busy weekend. Resting today in preparation for this big mileage week.

Week 8

2004-07-25T18:40:00.000-07:00

WEEK 8

GAMEPLAN

Monday Tuesday Wednesday Thursday Friday Day Off Run 3 Run 6 Run 3 Day Off

Saturday Sunday

Run 13 Cross Train

July 25

2004-07-25T17:39:00.000-07:00

July 25th
CONGRATULATIONS LANCE!!!
You see the LIVESTRONG bracelets everywhere now - check out www.laf.org to see how you can support Cancer research. After watching Lance win his 6th Tour De France I went and swam 50 laps. I am starting to think about the Chicago triathlon so I increased from 32 to 50 laps. Felt good even with the increased mileage. Starting to believe that a 1/2 Ironman might be in my future plans for next year if I can get my legs in good enough shape to go from the bike to the run.

July 24

2004-07-25T17:37:00.000-07:00

July 24th
Celebrated Carolyn's 31st Birthday with a LONG RUN of 12 miles. Weather was in the low 70s when Rosenthal, Pepper and I left Wellbridge at 6am and ran down Lindell just past Compton. With the Arch in sight we turned around and headed for home. I can honestly say that my legs felt like they took a beating. For as good as I felt 2 weeks earlier doing 10 miles, this was much tougher. Got a small blister on my foot going back but no big deal. This run wiped me out - I spent much of the remainder of the day resting at home - did not do much of anything.

July 23

2004-07-25T17:35:00.000-07:00

July 23rd
Took the day off - slept in since Jack was up every other hour all night long.

July 22

2004-07-25T17:30:00.000-07:00

July 22nd
It absolutely felt like an oven out there today. Started at 6am (temp=83, humidity=250%). Did the 5 mile loop with Vic, Mona, Gerard and Tommy. Legs felt good but breathing was tough as the air was so thick.

July 21

2004-07-21T19:59:00.000-07:00

July 21st
Easy early morning swim of a 1/2 mile. At some point in the near future I am going to have to take my swimming up a notch in order to be prepared for the Chicago Triathlon. After swimming, I drove out to the West County YMCA and dropped off my application for the Babler Beast - I don't want to miss out on this one. I also sent in applications for the SBR 10K, the St. Charles Flat 5 and the Lewis & Clark 1/2 marathon.

July 20

2004-07-20T20:29:00.000-07:00

July 20th
Back to regular schedule as we did the Wellbridge-Museum loop. Everyone has told me that this is a 6 mile loop but when I clocked it in the car it only came out to 5. This should not make a significant difference in our training. Mapped out the 12 mile run for this Saturday - it looks far but we will get through it. Spent some time this evening sending in applications for Babler & Alligator Creek. I have to get these in since I missed South County, Ballwin and am now going to be out of town for Lake St. Louis. Even though I added Columbia, Innsbrook and Chicago Tri, I still feel like I have missed some great races. I would like to have an active remainder of the summer as we get closer to the marathon.

July 19

2004-07-20T20:27:00.000-07:00

July 19th
I decided to swim today as a makegood for yesterday. Scrambled a little but got to the pool midday for a 1/2 mile swim. Wellbridge pool is going to close down in August for repairs - will need to take a look at Shaw Park in order to get some solid laps in before jumping in Lake Michigan for the Chicago Triathlon.

Week 7 Plan

2004-07-15T19:24:00.000-07:00

WEEK 7

GAMEPLAN

Monday Tuesday Wednesday Thursday Friday
Day Off Run 3 Run 6 Run 3 Day Off

Saturday Sunday

Run 12 Cross Train

July 12 - July 18

2004-07-11T12:49:00.000-07:00

July 18th
Happy 7 Year Wedding Anniversary!!!
I was disapointed to not be in the Ballwin Tri today. I thought about doing the Touring Cyclist 4.5/20 Biathlon in Fairview Heights but decided against it. Weather was beautiful - we took Jack out to Mt. Pleasant Winery for lunch and then went swimming at Ricks. Needless to say, I did not exercise today.

July 17th
With some of our group out of town, everyone ran solo today. I slept in and decided to run in the afternoon. Ran the Forest Park loop and then hit the history museum and back for a total of 8 miles. It is much nicer when you have a group to run with. It is also much better to run first thing in the morning so that it is not hanging out there for the rest of the day. I can really notic a big difference with the 1/2 size bigger shoes.

July 16th
Once again planned on getting some swimming in today but it never materialized. This turned into an off day.

July 15th
Cool wave moved in - beautiful morning in the low 80s. Once again did the 6 mile Wellbridge - History Museum loop at 6am. Ran with Gerard, Vic and Mona. New shoes performed well. Happy to have the extra room in the toes.

July 14th
I planned on swimming today but it was not meant to be. This turned into a day off. Disappointed to learn that the Ballwin Triathlon was filled and that I would not be able to defend my title. Looking at doing the Touring Cyclist Biathlon instead.

July 13th
Did the 6 mile Wellbridge - History Museum loop at 6am. TPR is on vacation but ran with Gerard, Vic, Mona and crew. Incredibly hot and humid today. Heat index hit 110 in the late afternoon. Was very humid even at 6am. Went to the Running Center after lunch and bought a new pair of Asics. After much consultation I decided to go with a larger size - 9 1/2.

July 12th
13 weeks to go until the Marathon!!!
This is a lighter week but make no mistake - the training gets tougher after this week. Long run this Saturday is slated for 7 miles. Since I swam yesterday, I decided to use today as a rest day.

July 11

2004-07-11T12:47:00.000-07:00

July 11th
Had a good long run yesterday. Went to Wellbridge in the late afternoon and swam a 1/2 mile. This was a good/lite cross-training day. Continues to be hot outside - takes a lot out of you. Sweated at the Cards Cubs game in the evening.

July 10

2004-07-11T12:44:00.000-07:00

July 10th
Had a great group for the Saturday am long run. Pepper, Brenden, Gerard, Tommy and I met at Wellbridge at 610am for a 10 mile jaunt down to the park, down Lindell to McDonalds and back. Caught up with Vic and company who were heading down to the arch. Luckily Mike Pepper brought us back to reality and we stuck with the gameplan of doing 10 miles. The training is going well.

July 9

2004-07-09T12:56:00.000-07:00

July 9th
Early am conference call kept me from working out. That's ok. I want to rest my legs anyway for the 10 mile long run on Saturday. Called Brendan Walsh to see if he wants to join us.

July 8

2004-07-09T12:55:00.000-07:00

July 8th
Well, with the power still off I did not hear my watch alarm and hence did not get up until 545am. Too late to meet Gerard and TPR. Ran 4.5 miles around Tilles Park instead and then went to Wellbridge to shower.

July 7

2004-07-09T12:54:00.000-07:00

July 7th
Electricity is still off. Swam a 1/2 mile in the AM, showered and then headed down to the office. Good news is that I booked 5 rooms at the Wyndham in Chicago for the Marathon. LODGING IS NOW SET.

July 6

2004-07-09T12:52:00.000-07:00

July 6th
Storm last night knocked out the electricity but I was able to get up in time to do the 6 mile loop with the group from Wellbridge. Weather was very humid. I felt like I lost 2 pounds after running. Ate a huge lunch to try to replenish.

July 5th

2004-07-09T12:51:00.000-07:00

July 5th
Met Tommy, Mike, and Jim on Clayton road for a 30 mile bike ride. Got caught in the rain coming back. Soaked!

July 4

2004-07-09T12:50:00.000-07:00

July 4th
Happy 4th of July!!!
Rested legs after yesterdays long run.

July 3

2004-07-09T12:48:00.000-07:00

July 3rd
Early morning long run = 9 miles. Started in Forest Park, up to Wellbridge and back and then down Lindell and back. Everything felt fine.

July 2

2004-07-09T12:47:00.000-07:00

July 2nd
Took the day off

July 1

2004-07-06T15:08:00.000-07:00

July 1st
Welcome to July!!!
Ran the 4 mile Wydown loop from Wellbridge with Gerard and TPR. Felt fine.

June 29 -30

2004-06-29T16:26:00.000-07:00

June 30th
Swam an easy 1/2 mile at Wellbridge at 730pm. This was more of a recovery workout. Went slow.

June 29th
Here we go with the running portion of week 4. The gameplan was to run 3 miles. I did the 6 mile run to the museum in Forest Park with the group from Wellbridge. Felt better on the way back then on the way there. Ran slow but was happy to get the mileage in after racing Sunday.

2004-06-27T19:38:00.000-07:00

JUNE 28th
Welcome to week 4 of the marathon training. Resting my legs today after the Rec Plex Triathlon yesterday. Feel good but the real test will be when I run again tomorrow.

St. Peters Rec Plex

2004-06-27T18:50:00.000-07:00

JUNE 27th
ST. PETERS REC PLEX
500 Yard Swim - 20 Mile Bike - 4.7 Mile Run
Great weather this year - not like the 90 degree temps last year. This is an awesome pool to swim in - my goggles leaked the entire time. I biked as hard as I ever had in a race. Course was out and back with very few hills. Legs felt fine on the run - should have gone a little faster. Not too bad overall.

HERE ARE MY STATS ON THE DAY
TOTAL TIME = 2:01:51
Overall Place = 102 out of 204
Swim Time = 13:42
Bike Time = 1:08:11 (18.2 mph)
Run Time = 39:58 (8:37 avg)

I did this race in 2:07:38 last year. Nice Improvement!

2004-06-27T18:42:00.000-07:00

JUNE 26th
Did not exercise today - getting ready for the St. Peters Rec Plex Triathlon tomorrow.

JUNE 25th
Got up early and ran 3.5 miles from the gym down to the park and back. Long run will be the 5 mile run on Sunday at St. Peters. This will round out week 3 of the marathon training.

JUNE 24th
Took the day off.

June 23rd
Ran 3.5 miles by myself. Went from Wellbridge to Skinker and back.

June 22nd
Since Innsbrook counted as the long run for the week, I am technically in week 3 of the 18 week marathon training program. The plan today was to run 3 miles. I ran 6 miles with the group from Wellbridge at 6am. Legs felt good after the weekend race.

JUNE 21st
Took the day off.

JUNE 20th
I feel great considering that I raced yesterday. Took Stan out to Algonquin to golf. It is clear to me that I need to put the golf clubs away for the summer and focus on my multi-sport training.

Quarter Max

2004-06-27T18:28:00.000-07:00

JUNE 19th
INNSBROOK QUARTER MAX
.6 Mile Open Water Swim - 30 Mile Bike - 6.2 Mile Run
This is the longest race that I have ever completed! Beautiful day and an incredible race. I did pretty well but TPR caught me on the run and we finished together (even though I started 5 minutes before him). Water was warm and the swim was long but doable. First 5 miles of the bike course were hilly until you left the course and then it flattened out - ride the big gear! Bike course is 2 loops. HILLLLY RUN - Wow!

HERE ARE MY STATS ON THE DAY
TOTAL TIME = 3:09:33
Overall Place = 237 out of 393
Swim Time = 19:16
T1 = 3:29
Bike Time = 1:46:06 (17.0 mph)
T2 = 2:36
Run Time = 58:04 (8:56 avg)

Stopped to use the port-a-potty on the run which cost me a couple of minutes in time.

Highland Biathlon

2004-05-31T18:17:00.000-07:00

MAY 31st
HIGHLAND BIATHLON
Celebrated Memorial Day by treking over to Highland, IL for the 2nd year in a row. 5 mile run followed by a 15 mile bike. The bike course was extremely windy. Finished in under 2 hours. Good workout.

Jack Blair Strassner

2004-05-10T18:05:00.000-07:00

MAY 10th
WELCOME JACK BLAIR STRASSNER
Born at 1050pm.
This future IRONMAN weighed in at 5 10 and 19.25 long!!!

Race For Sight

2004-05-02T14:51:00.000-07:00

MAY 2ND
RACE FOR SIGHT TRIATHLON
The season has officially begun!
Early morning travel to Columbia, MO for the 300 yard swim, 18 mile bike and 3.4 mile run. It was cold!!! Felt pretty good but my legs were like cement on the run. The swim was very crowded in a small pool. Had to wait and wait and then bolt into the cold air from the pool. Had not been on a bike for a long while and the transition to the run was sluggish.

HERE ARE MY STATS ON THE DAY
TOTAL TIME = 1:45:46
Overall Place = 213 out of 401
Swim Time = 6:14
T1 = 2:45
Bike Time = 1:06:41 (15.7 mph)
T2 = 1:28
Run Time = 28:35 (8:24 avg)