Had a banner showing for the 5k today: 6:40 pace, which translates to 20:42. Rock. The. Casbah.

By the end, I panted pretty hard, and my legs were really tired, but I actually managed to shave 36 seconds off the previous best from January 2009. Of course, there’s no way I could maintain that pace for much longer at my current fitness level. (But wouldn’t it be cool if I could? That’s a sub-3-hour marathon!)

As an aside,  I don’t put up these posts to brag or shame. I’m far from the fastest runner. But, logging my experiences helps me focus and strive to do better. If you have advice for improving, I want to hear it. If I can inspire other runners, great. It’s about getting moving and staying moving.

I wrapped up today’s session with heavy core work: A tree needs a strong trunk.

Oh, and another reminder to give to Team World Vision, the Africa relief charity I’ve chosen to support as I run the Free Press Marathon. It only takes a few clicks, which is quite a bit easier than running 26.2 miles. Thanks.

I’ve read that as a marathon training strategy people will visualize themselves in the last miles of the race during their long runs. For instance, as a runner nears mile 11 of a 13-mile training run, he might visualize himself at mile 24 of the race.  I think this is mean to inspire, to psych the runner into warm, fuzzy thoughts of nearing the finish line, which can then be dumped into the fuel tank.

In recent long runs leading up to the Free Press Marathon, I’ve taken the flip side strategy. I approach each mile in real time, assuming I were running the race. As I neared mile 11 of last weekend’s 13-miler I told myself, “Hang in there, only 15 miles to go.”

This sounds cruel on it’s face. Why would I put myself through that? Firstly, it’s about pacing. Am I running now, imagining I have 15 more miles, at a pace at which I could finish strong?

Secondly, distance running, I reason, is about running through depletion. I’ve gotten good at persisting through physical depletion. I can usually will my muscles to keep going. But telling myself I have farther to go than I actually do challenges me to zip up my man suit and run through mental depletion. The warm fuzzies are nice, but for me they can’t substitute for the mental discipline to carry me over the finish line.

Other runners, tell me about your strategies for tamping down negative thoughts to push through the distance.

Oh, and as a gentle reminder, here’s the donate link for my charity. Give. I’m doing the hard part: running 26.2 miles. All you have to do is click through and donate to Team World Vision. Thanks for your support.

Shorter long run today: 13.8 miles at 8:44 pace. Not a bad run. Beautiful, not too warm day.

I think the blister spot on the right foot has finally callused. However, the callus needs some work; it’s painful in its own way. Pretty tender after a few miles, so much so I thought the blister returned. At least it’s progress.

Also, could have fueled better. I forgot the Sports Beans, but did have plenty of water for a 13. A lack of proper fueling definitely made it more of a sufferfest than it needed to be.

Also, another reminder to donate to my charity cause for the Detroit Free Press Marathon: Team World Vision Africa relief.

Last week was all-around a good week on my feet, from Friday’s new best mile to Sunday’s fantastic long run. And, I actually got four runs in, which I haven’t in quite a while. I’m on track for a good showing in the Free Press Marathon.

The plan Sunday was for 18 miles at an 8:40 pace. I finished 18.3 miles at an 8:30 pace. After 6 miles or so of staying more than 10 seconds under plan (and feeling great doing it), I decided to change to a faster plan. Finished strong. Blisters returned to right foot, but aren’t nearly as bad as last week. I think a liberal smear of body glide helped. Can’t wait for that spot to callus.

Whether I run 8:30 or 8:40, I should be able to finish under my current 4:01:10 best, which is the 2009 Martian Marathon. In that race, I was 208th overall out of 451 finishers , 32nd in my age group. While I’m proud of that time, and it’ll always hold a special place as my first marathon, I know I can do better.

Sunday’s kit: favorite Nike shorts, tech muscle shirt, water belt, many sports beans, Bikilas, Injini socks.

Oh, as a reminder, here’s the donate link for my charity, Team World Vision, which does work on thirst and hunger relief in Africa. I’m off to a slow start, but remain positive.

Today, I kicked the mile’s butt.

I planned to do speed work. I was going to the Y anyway to post on the community board about my Team World Vision fundraising efforts. But I didn’t plan to go for a PR.

It’s funny. You never really know until you put one foot in front of another how a run’s going to go. I set the treadmill on about 7:20, and a half mile in I felt strong and like I had the wind at my back. I edged it up to under 7 minutes, and still felt great. So, as it ticked to .97 miles, I figured “What the heck?”

My previous mile PR was 6:31. At the time I slogged through it. Today, I cranked up the speed on the treadmill to 6:18, and figured I’d see how long I could hang on. To my surprise, it felt great: I felt like I could go faster, but I didn’t want to be greedy and hurt myself.

So, mile 2 ticked by before I knew it. I set a new PR, and felt awesome doing it. I finished with another 7ish minute mile, and wrapped up 3.1 miles (a 5k) in 21:23 for an average pace of 6:51. That 5k time is also 5 seconds shy of a PR.

My earlier best mile, and still best 5k, was a session in January 2009. At the end of the notes for that session, I wrote “Now, collapse.” Today, I could have kept at it, so I think my general fitness has come a long way.

Today’s kit: Bikilas w/Injini liners, iPod shuffle (of course)

I’ve wasted plenty of time thinking about running for charity, and not enough time getting off my butt to do it. Not anymore.

This evening I signed up to raise money for a group called Team World Vision. They will break my kneecaps if I don’t encourage runners to raise $1,310 for the cause. That sounds like a lot. And it is. But I’m hoping friends, family and complete strangers can help me get there.

What is the cause? Africa. The group helps provide clean water, food and medicine. As you may be aware, famine in the Horn of Africa is pretty horrific right now. We’re talking thousands of kids dying for lack of food and water. Life’s pretty easy when you’re toughest decision is where to get takeout. But, I read a story recently about parents having to decide which children get to live. Kind of hits you in the gut.

Anyway, at $1 a mile, that’s only 50 people giving $26 a piece. I started it off, so one down 49 to go. Of course, bigger and smaller amounts are welcome. Skip that takeout dinner one day, and give $.50 a mile or $13. Give $10, or $5. Or step up to the plate and give $100, big spender. Your call.

I hesitated for a long while, and think it was just out of fear of asking people for cash. But, whatever to that.

Donate. Pretty please.

One of girlie’s favorite books is “Llama Llama Red Pajama,” so finding this pen full of llamas next to the highway near Manistee was a dream come true.

Llama, meet Rachel

I’ve been trying to find my marathon pace, a pace that can take be both to the finish line and to a new and better finish time. I can’t afford to go too fast, and don’t want to go to slow. In short, like a good little marathoner, I want to finish leaving nothing on the table.

On my most recent long run, just shy of 17 miles, I aimed for 8:40 per mile and more or less stuck to it. Seventeen is a far cry from 26.2, but when I when I finished I had plenty in the tank. Recovery was good. Forty-eight hours later, I felt a little achy in the calves — expected for running in Vibrams — but overall great. (Look! I can even walk down stairs!) The pacing kept me from overstretching myself. I used the same pace for the long run before that, just over 15 miles.

Back in May, I tried to do a 26.2 for the hell of it. I set out to keep an 8:30 pace. The wheels came off the tracks about mile 19, and completely blew off after 23. I just couldn’t finish. I’m not sure if  10 seconds per mile made that much a difference. I don’t know. Fueling could have played a part. But if 10 seconds is what it takes, I’d still be thrilled with my time in the Free Press Marathon if I could pull off 8:40 over the distance.

I’m going to stick with 8:40 for my next couple of long runs, and see how it goes. Any runners out there have suggestions? I’m all ears.

In thinking about things to post, I remembered this video I took this last fall shortly after getting my iPhone 4. It’s several miles of the Lodge, boiled down to about 21 seconds of successive stills shot in quick intervals.

I’ve had this blog for about 7 years, and taking time off is the easiest way to avoid burnout. Now, if only I could get myself back into the habit.

Meh, whatever. People are human. Humans created the concept of time. What they missed was a mechanism to build more of it into a single day. Anyway, I’m going to make another go of it, so you’ll likely see more in this space soon.