Hello everyone. :) I'm glad you want to learn about my new hobby: running. Enjoy. :)
Me, running in the 2001 Atlanta Marathon. :) This picture was taken after about 26.1 miles (1 mile = 1.60934 km)! I've got less than a round on the track left! :) This was my very first official marathon race. I finished it in 3 h, 16 min, and 13 sec. :)
If you've seen my wedding pictures, you've noticed that I was kind of round back then (February 2000). In April of 2000, my weight was 168 lbs!!! I think by looking at my wedding pictures I realized that I need to loose some weight. So, I started to eat less and, if possible, only healthy food. I also started to walk to and from work each day instead of taking the bus (!) (20 min walk each way). I started to go about once a week to the gym. By December 2000 (picture of me in front of poster at Hawaii conference)/ January 2001 (picture of me writing my thesis) I was much healthier. By then I was going to the gym 3 times a week for about 45 minutes each. My weight minimum was 136 lbs. In June of 2001, I moved to Atlanta. Now I was not a graduate student anymore but a postdoc. To relax at the end of the day I started to go each weekday evening to the gym for about 2 hours, usually from 20:15 to 22:15. At the beginning of August I decided that I want to run a marathon. "Why" is a long story, ask me if you want to know it. I decided that the Atlanta Marathon would be my goal since it had a convenient location and time. It was my local marathon, so no traveling would be involved, and it was scheduled for the 22nd of November. This would give me nearly 4 months time, not too little and not too much.
Since many people are trying to make money by offering marathon training courses, especially here in Atlanta, or by being a personal trainer, I've decided to put my marathon training diary online. This, together with the books I am recommending, should show that everyone can run a good marathon without paying for organized training courses or personal trainers. My marathon training diary is located on a seperate page.
My Recommended Books:
"4 Months to a 4 Hour Marathon" by Dave Kuehls.
This is the first running book that I ever bought. It contains clear, to the point advice. It is especially useful to help one to establish a daily exercise routine. It tells you exactly what type of exercise you should do each day. The exercise program offered is good and useful since it really enables one to run a marathon, even the first one, in a reasonable time. I modeled my marathon training program on the program offered in this book. However, like usually, I never follow rules, so I adjusted my marathon training to my own strengths (If I'm good at something I don't need to practice it as much.) and weeknesses (If I'm injured I obviously have to train differently.). The disadvantage of Kuehls' book is that it offers only very limited advice about other topics such as motivation, pre-race planning, and, especially, injury prevention and recognition.
"The Complete Book of Running for Women" by Claire Kowalchik.
Even though it says "for women," out of the running books I've seen so far, this is the best one; also for men. It offers many helpful information on all important topics, such as motivation, training, safety, nutrition (much more detail than in any other book I've seen), injury prevention and recognition, racing, and the female specific topics. If you only have money for one running book, I am suggesting this one.
"Galloway's Book on Running" by Jeff Galloway.
This is a very useful book. It offers valuable advice on many aspects of running from the perspective and experience of someone who has been running professionally for decades. Most helpful for me were his advice and suggestions for the pre-race week and the day before the marathon. Because of what I read in his book, and because I followed his suggestions, I was not nervous before my first official marathon race. I say "first official marathon race" because before the race day I had already completed several 27 mile runs and one 30 mile run as my Saturday long run. He also invented the concept of "walk-break." Basically, this means that while running a long race one should at regular intervals walk for a least several seconds. While running my first official marathon race I implemented the "walk-breaks" by always walking while drinking Powerade or water at an aid station. Thereby, I also made sure that I didn't choke while drinking. The aid stations were located every 2.5 miles at the 2001 Atlanta Marathon.
"Healthy Runner's Handbook" by Lyle Micheli and Mark Lenkins.
This books gives a very systematic overview of possible injuries, their causes, how to prevent them, and how to recover and rehabilitate. Unfortunately, it is written somewhat "dry." Nevertheless, every runner should own and read this book.
Runner's World Magazine.
The monthly Runner's World Magazine covers many of the same aspects that are mentioned in the different books about running. Nevertheless, it is good to read about injury prevention regularly. Also, by having a subscription to a running magazine, it is easier to stay motivated; especially now, January 2002, in the winter months when it gets darker much earlier.
Stretching before running is really important. All of the books and Runner's World Magazine have sections about it. Recently, I found a page on the internet which also lists good stretches.
September 22nd, 2001
10K
45:14 min
This was my first 10 k ever. :) I ran at the top of my abilities for the complete race, and still, in the last 3rd I was passed by several people (including Victoria Seigle :) ). My overall place was 31 out of about 300 finishers. I was 7th out of 29 runners in my age group: M2029.
September 28th, 2001
1 mile
6:21 min
This was my first 1 mile race ever. :) I ran at the top of my abilities for the complete race. This race was very exhausting but fun: all guys with a free upper body and watched by girls. :)
October 27th, 2001
13.1 miles (exactly: 13 miles and 192.5 yards)
1:29:22 h
This was my first half marathon race ever. :) My aim, even though I did not tell it to anyone before the race, was to run it in under 90 minutes, which I also did. :) I ran the race at a pace which was close to, but not at, the top of my abilities. After I crossed the finish line I still felt like continuing to run. My overall place was 12 out of 266 finishers. I was 2nd in my age group: M2029. :)
November 22nd, 2001
26.2 miles (exactly: 26 miles and 385 yards)
3:16:13 h
This was my first marathon race ever. :) My aim was to run it in under 3:30 h, which I also did. :) 3:30 h would give me a 24 min window towards the time that I wanted to beat and it was 30 min from the time that I want to run at some point in my life. I ran the race at a comfortable pace so that I could still exchange a few words with the spectators, volunteers, and cops along the course. The pace I ran was close to, but not at, the top of my abilities. Also, I was walking while drinking Powerade or water at the aid stations. These were my "Galloway walk-breaks." The aid stations were located about every 2.5 miles. At most aid stations I drank two cups. I took some of my time splits: first mile in 6:51 min, mile 2 through 5 = average pace of 6:42 min/mil, mile 6 through 10 = average pace of 7:16 min/mil, mile 11 through 13 = average pace of 7:35 min/mil, mile 14 through 15 = average pace of 7:23 min/mil, mile 16 through 20 = average pace of 7:40 min/mil, mile 21 through 25 = average pace of 8:09 min/mil, and the last 1.2 miles with a pace of 8:03 min/mil. My official half marathon split time was 1:33:48 h. After I crossed the finish line I was exhausted, but I didn't feel like never doing that again. My overall place was 50 out of 683 finishers. I was 5th out of 45 runners in my age group: M2529. :)
After completing my first marathon race I was very proud of myself since "I conquered the distance." What I liked most about running this marathon was the feeling of pushing myself close to my physical limits.
"A marathon is the competition between your mental determination and your physical resources."
A funny little story: when I was about at mile 18, a little boy was running next to me for about 20 m to reach his father, who was watching the race. The little boy was faster than me! I tried to accelerate, but I just couldn't do it.
December 8th, 2001
5K
19:35 min
This was my first 5K race in a long time. The last time I ran a 5K was in 8th grade. My aim was to run it in under 20 min, which I also did. :) The pace I ran was close to, but not at, the top of my abilities. I took some of my time splits: first mile in 5:45 min, this was so far my fastest mile ever :) , second mile in 6:37 min, and third mile in 6:22 min. My overall place was 33 out of 808 finishers. :)
My Training Route
January 13th, 2002
7.6 miles
57:48 min
This is my course record for my usual training route. From my apartment I run up Briarcliff Road and turn right onto North Decatur Road. I run along North Decatur until I come to the Pet Supermarket at the intersection between North Decatur Road and Scott Boulevard. According to Yahoo! maps, this is a distance of 3.8 miles. Along the course there are 3 major intersections, which always give me the chance to stand, relax, and stretch. On the outgoing half, there is also a relatively long and steep hill that I always walk down. It takes me about 4 min to walk it down. Of course, on the way back, I run it up. Depending upon the traffic, I either run on the road or on the sidewalk.
My Maximal Oxygen Consumption (V(O2)max)
January 29th, 2002
1.5 miles
9:32 min
I decided to determine my V(O2)max. To do this, run as fast as you can 1.5 miles on the track. The track is needed to have an exact distance measurement. It took me 9:32 min, which corresponds to 6:21 min/mil. 9:32 min are 9.53 min = t. V(O2)max = (483/t) + 3.5. My V(O2)max is thus 54.2 ml/(kg x min). According to my table, this is "superior." :)
February 23rd, 2002
10K
39:48 min
This was my 2nd 10K race. I improved my time by over 5 min. :) I think I did so well in this race because for the last two miles of it I was running against the fastest female finisher, Emily Keller. :) The pace I ran was close to, but not at, the top of my abilities. I took some of my time splits: first mile in 6:07 min, second mile in 6:27 min, third mile in 6:33 min, average pace of fourth and fifth mile = 6:28 min/mil, and the last 1.2 miles with a pace of 6:26 mil/min. My overall place was 33 out of 1530 finishers!! :) I was 11th out of 134 runners in my age group: M2529. :) At this race I was much further away from the start line than I was at the marathon; consequently, I spent most of the first mile passing by slower runners. I probably could have done better, if I had trained more in the last two months, since December of last year I haven't trained as much as I did when I was in the marathon preparation scheme, and if I hadn't watched as much of the 2002 Olympic Winter Games in Salt Lake City in the last two weeks. :) I especially enjoyed watching Jennifer Rodriguez in the women's speed skating. :)
The 30th Annual Dean Griffin p Mile Road Race
April 13th, 2002 p (3.14159...) miles (~ 5056 m)
20:00 min
The race was on the Georgia Tech campus. The course was fairly hilly, there were 4 noticeable hills. Also, it was Seattle-type drizzling. I was about 12 out of about 400 participants. I didn't receive an age group (M2029) award, but I would have been 3rd in the M3039 age group. :) I took some of my time splits: first mile in 5:45 min, second mile in 6:35 min, and the remaining distance with a pace of 6:43 min/mile. Considering that I trained less in the last several months and that I didn't do any speedwork in months, it is good that I was able to match my time from last December. :)
The 2002 Virginia-Highland Summerfest Arts Festival 5K Race
June 1st, 2002
5K
19:22 min
This was my 2nd 5K race in a long, long time. Even through I didn't train very much recently, I improved my time. :) My time splits were: first two miles with a 5:58 min/mil pace, and the remaining 1.1 miles with a 6:45 min/mil pace; this was slower than my fastest marathon split! My legs became fairly heavy during the first third of the last mile, that's where I lost time. Nevertheless, it is a good result since I improved my time. :) My overall place was about 15 out of 1000 registered runners!! :) I was 2nd in my age group: M3034. :) If I were still in the M2529 age group, I would have been 4th; age has its advantage. :) I also received a trophy, my first ever. :)
Before the start of the 33rd Annual Peachtree Road Race, a huge USA flag was raised by a construction crane and someone sang the national anthem of the United States of North America over the loudspeakers. I am standing in the lower left corner.
July 4th, 2002
10K
40:33 min
The Peachtree Road Race is the largest road race worldwide, this year 55,000 people participated! My race number was 1434. My time splits were: first mile in 5:44 min, second mile in 6:00 min, third mile in 6:19 min, fourth mile in 7:11 min, fifth mile in 7:10 min, and the last 1.2 miles with a pace of 6:48 mil/min. My overall place was 559 out of 55,000 participants!! :) Like expected, I didn't receive any age group award. However, since I was one of the first 1000 finishers, I received a special edition Nike mug. :) I was 69th in my age group: M3034. :)
Because of the crowd in front of me, I spent the first 1.5 miles constantly cruising by and between people because I thought they were running too slow. Because of the constant accelerating I lost energy and I started out too fast. Also, it wasn't really safe because I could have bumped into someone's legs. I guess next time I need to start closer to the front so that I am with people who run their first mile in about 6:00 min. Also, I was drinking water twice, between mile marker 2 and 3 and 4 and 5. This also included walking for a few meters each time. Also, during mile number 4 I had to 'climb' Cardiac Hill and during mile number 5 I had to 'climb' Scarlett O'Hilla. Also, about 200 m before the finish line there was a construction crane across the street on which people were sitting. Some of them took pictures. I thought this was the finish line so I slowed down after passing it, but everyone else kept on running. I accelerated again and continued running, but I definitely lost time!!
Considering also that I didn't do speed training for several weeks and that I didn't train hard for several months now because of job search stress, I ran a good race! :)
September 2nd, 2002
10K
41:42 min
This race was along US Highway 41, starting at Cumberland Mall and finishing at White Water American Adventures Theme Park. It was a very challenging course; there was no flat part at all. The course was going up and down 6 major hills!! Of all the races I've ran so far, this one had the longest and steepest hills. My time splits were: first mile in 6:12 min, second mile in 6:34 min, third mile in 6:43 min, fourth mile in 6:38 min, fifth mile in 7:36 min, and the last 1.2 miles with a pace of 7:54 mil/min. My overall place was 72 out of about 10,000 participants!! :) I was 20th in my age group (M3039) which had 762 finishers. Considering how hard the course was, this is a good result.
Of all the races I've participated in so far, this one was the worst in terms of organization. The runners were not lined up according to expected pace. After the first half mile I was running by about 10 year old children. Also, there was no awards ceremony!!
Anyway, here are two pictures.
Only a few meters are left to the finish line. :)
After I received my finisher's medal. :)
My longest "Long Run" so far
September 15th, 2002
32.2 miles (= 51.82 km)
4:53:52 h
This was my longest "long run" so far. I wanted to see if I am ready for an Ultra. Yes, I am!!! :) I ran 4 rounds: 1 x Decatur, 1 x Petstore, 2 x Decatur, and once to North Decatur Road, which is a 1.8 mile round trip. My time includes walk-breaks every 2.5 miles where I drank and stretched, and the occasional waiting at a traffic light. Also, during the last 1.5 rounds I was running in the dark (with a reflective vest). When I refilled my bottle between rounds I stopped my watch. Also, after round number two I did an extended stretching break to emphasize my hamstrings. During the run, and the 15 min walking afterwards to cool down, I drank only Powerade. I drank just over a gallon!! Also, after round number two, I drank the liquid of a tuna can to get some salt in my body. After finishing this run and on the following day I could walk with a normal pace. In comparison, after my Atlanta marathon race last November I was walking like a turtle for several days. Now, four days later, I can say that I didn't have any major pains. I am glad about this. I think the key to be able to run long distances is to have a good running biomechanics. :) In case you are curious, so far I have been using only Adidas Cairo shoes. I once tried the Nike Motto, but I developed pain in several spots.
South Bend Parks and Recreation Department Winter Fun Run
December 21st, 2002
5.0 Miles
33:09 min
The race consisted of six fairly hilly rounds in the Rum Village Park in South Bend, IN. The temperature was - 1 °C and it was at some places icy. I was number 10 of 25 runners and 3rd in my age group. :) My time splits were: first mile with a 5:59 min/mil pace, second mile with a 6.32 min/mil pace, third and fourth mile with 6:59 min/mil pace, and the last mile with a 6:39 min/mil pace. It was a nice run. I will participate again. :)
South Bend Parks and Recreation Department Winter Fun Run
January 11th, 2003
5.0 Miles
32:57 min
The race took place at the same location as last time. This time the temperature was - 12 °C and it was at some places icy. Also, I started bleeding during the race since I had cut myself in the morning during shaving; because of the increased blood pressure the wound opened again. (I had forgotten the rule: "If you have a race, shave the previous evening.") Nevertheless, I was 2nd in my age group and I achieved a new PR. :) My time splits were: first mile with a 6:07 min/mil pace, second and third mile with a 6.44 min/mil pace, fourth mile with 6:52 min/mil pace, and the last mile with a 6:30 min/mil pace. It was a nice run. I will participate again. :)
University of Notre Dame Rebuilding Together 2003 Benefit Run
March 29th, 2003
10K
38:36 min
WAU, a new PR!!! :) What contributed: my regular training, nothing on me to carry around (Like a bag around my waste, since we have a car now we can store everything there & Erin took care of the keys.), cold (a good race temperature, about 2 °C), no time spent to drink some water during the run, and a flat course. I was 7th of about 40 participants. :) Note: on further thought I do not believe this result. I think this course was too short! Several other people also ran PRs, even through they were less fit now than they were before. I will still count my 39:48 min result from 02/23/2002 as my PR.
June 7th, 2003
13.1 miles (exactly: 13 miles and 192.5 yards)
1:36:43 h
This was my 2nd half marathon race. Even through I wasn't as fit as last time, I think it was a good race. Also, like usually, I started too fast. My first mile was 5:58 min! My overall place was 73 out of 917 finishers and 67 out of 546 male finishers. I was 17 out of 79 finishers in my age group: M3034. :)
Here are two nice pictures.
During the race. :)
Towards the finish line! :)
The First National Organic Symposium 5K Run (Bloomington, IN)
June 10th, 2003
5K
20:40 min
I was still a little stiff from the 1/2 marathon 3 days ago. So I couldn't be as fast as I wanted to be. My overall place was 10 out of 76 finishers. :) And, I won my age group: M3034 (1st out of 8 finishers)! :)
The 2003 Riverside 4 (Pinhook Park, South Bend, IN)
July 5th, 2003
4.0 Miles
26:54 min
I was number 37 out of about 150 participants, :) , however, I didn't win any age goup award. :( My usual problem was that I started out too fast. I completed my first mile in 6:01 min. Also, for about the last half year I've only been running for relaxation and not to train for races. I should do speed-work, run in the morning, and get more sleep.
July 19th, 2003
10K
43:09 min
Oh, Oh, I really need to do speed training!! Also, I started too fast: I completed my 1st mile in 5:49 min (2nd: 6:33, 3rd: 7:21, 4th: 7:32, 5th: 7:42, last 1.2: 6:48 min). At least, I was 3rd in my age group (M3034). :) I was the 41st of 202 finishers.
July 26th, 2003
10K
43:30 min
This was a nice, but hard course. About 1/3 of the distance involved going up and down step cross-country hills. This is reflected in my splits: 1st mile: 6:05 min, 2nd: 7:04, 3rd: 6:55, 4th: 7:51, 5th: 7:23, last 1.2: 6:48. It was a good race. I was 6th in my age group (M3034) and the 98th (89th male) of 440 (293 male) finishers. :)
The Fifth Third Bank Niles-Buchanan YMCA Riverfest 5K Run (Niles, MI)
August 2nd, 2003
5K
20:54 min
I was 3rd in my age group (M3034). :) Three women passed me, two 18 and one 19 years old! Altogether, there were about 250 finishers. The course was a little hilly and I am in serious lack of speed training! My splits: 1st mile: 6:03 min, 2nd: 7:10, last 1.1: 6:59.
September 1st, 2003
15K
1:04:21 h
This was a good race. A good course and many spectators along the last mile, because the Blueberry Festival Parade was happening at the same time. My splits: 1st mile: 6:15 min, 2nd: 6:45, 3rd: 6:51, 4th: 6:56, 5th: 7:05, 6th: 7:17, 7th: 7:18, 8th: 6:58, and last 1.3: 6:54. When I was running slower, I was running comfortably because I had some pain. Also, this middle 1/3 was a little hilly. Towards the end, when I picked up the pace again, I didn't have any pain anymore. Before the race, while warming up, and during the complete race, it was drizzling and sometimes raining. The temperature was 57 F (14 °C). I was 10th in my age group (M3034; 30 finishers) and the 49th (43th male) of 314 (219 male) finishers. :) I think my performance was really good. The sum of the times of my last 5 and 10K is 1:04:24 h, so I chopped off 3 seconds! This means that althrough the course was longer, I did not slow down! Also, I didn't run my first mile too fast! I think my recent speed training, Sunday morning's at 7 a.m., has already paid off. I will definitely continue it! I also met with my Kenyan friend Elijah Kosgei and was introduced to strong Ironwoman Jeanne Anne Krizman :) !!!
Feel free to contact me, "dirk_schweitzer at yahoo dot com," if you are a runner, or if you are interested in running, or if you are interested in starting running as a hobby. If you live in South Bend, maybe we can do the weekend long run together? Also, I am now regulary going on Sunday mornings' to the running group that starts at Studebagels at 7 a.m..
