Atlanta Half Marathon

My first half marathon is done, and with the exception of my right knee being wrecked, I am pretty happy with my performance overall. My goal time was 2:30 and I finished with a chip time of 2:31:36 which could have been much better without the knee issues.

I started out with a nice 11:10min/mile pace and things were going great until I hit mile 7 and began what is essentially one long steady uphill climb to the finish. There were several 100-300 ft climbs and one 630ft+ climb between miles 11 and 12, which is where my knee essentially locked up. I think it was mainly due to the combination of hill and running on the right side of the road with a left to right slope that did in my knee. I am use to running on the left side of the road with and opposite slope or on the sidewalk, so that little bit of pressure on the outside of my right knee over 13 miles was just too much.

Nevertheless, I dug down deep and gutted out the last mile. Mile splits were 10:54, 11:27, 11:12, 11:09, 11:29, 10:51, 10:37, 11:41, 11:49, 12:17, 12:25, & 11:07. As you can see they slowly degraded as the up hill sections started, but I am happy that I still had the guts to leg out an 11:07 at the end.

Here is the elevation gain by mile. Time to rest and heal this knee.

Mile Elevation Gain
1 - 44
2 - 32
3 - 22
4 - 44
5 - 68
6 - 19
7 - 0
8 - 144
9 - 98
10 - 628
11 - 404
12 - 1,107
13 - 284
14 - 0

3 Days to GO

Three days until the Atlanta Half. Got my bib# today - #12769, now I just have to pray that my old body doesn't fall apart between now and then. I am having some problems with my left foot and my left knee, but I am hopeful that I can work through it and they won't cause problems on race day.

My plan is to try and maintain an 11:30min/mi pace for the first 11 miles and then do the last 2.1 with whatever I have left in the tank. I am aiming for a 2:30 finish time

Just very short runs this week with a few 20 second strides thrown in to keep loose.

Garmin Connect - Activity Details for 11/20 5mi w) 3@5k

http://connect.garmin.com/activity/19252285

11/17 - 3x1mi @ 5k

http://connect.garmin.com/activity/19018200

1 Mile warm up then 3 x 1 mile @ 5k pace with 2 minute rest periods in between. 3 of the best miles I have run in a long long time. 9:05, 9:37, 9:07. 9 Days until the half marathon.

Garmin Connect - Activity Details for 11/15 10min Z2 35min z4 5min z5

Garmin Connect - Activity Details for 10min Z2 35min z4 5min z5

Garmin Connect - Activity Details for Untitled

Garmin Connect - Activity Details for Untitled

11/13

Was suppose to do mile repeats this morning, but when I got to my running spot I realized that my Garmin was dead. Oh well, my foot needs a day of rest anyway. Maybe I will run tonight.

Garmin Connect - Activity Details for 30 Minute slow recovery run

Garmin Connect - Activity Details for 30 Minute slow recovery run

Garmin Connect - Activity Details for 11/11 - 4x8min intervals

Garmin Connect - Activity Details for 4x8min

Garmin Connect - Activity Details for 11/08 - 11mi in 2:15, Sunday's long run

Garmin Connect - Activity Details for 11mi in 2:15, Sunday's long run

Garmin Connect - Activity Details fo 11/5 4 x 1 Mile

Garmin Connect - Activity Details for 4 x 1 Mile

Hard run today. My legs felt absolutely dead, but I powered through and ignored the burning desire to quit. 10 Minute warm up then 4 x 1 mile in Heart Rate Zone 4 with two minute cool down in between. 5.40 Miles in 58 Minutes.

Garmin Connect - Activity Details for 11/3

10 minute warm up in HR Zone 2 followed by 35 minutes in HR Zone 4 and 5 minutes in HR zone 5

Garmin Connect - Activity Details for Untitled

Garmin Connect - Activity Details for 11/1 Sunday Long Run

10.82 Miles in 2:13:53. I mistimed my turn around and had to run an extra 14 minutes to get back home. I also accidentally hit the lap button on my Garmin and screwed up my preprogrammed laps. Over all it was a good run and I felt strong the whole way.

Garmin Connect - Activity Details for Untitled

Garmin Connect - Activity Details for 10/29 8x6 Minute intervals

Somehow I mis-programmed the garmin or hit the Lap button early and skipped one of the 6 minute intervals, so I only did 7. Oh well. haha.

Garmin Connect - Activity Details for Untitled

Garmin Connect - Activity Details for 30 Minute Recovery Run HR Zone 2 (Treadmill)

Garmin Connect - Activity Details for 30 Minute Recovery Run HR Zone 2 (Treadmill)

Garmin Connect - Activity Details for 10/27 25 Min Out in Z2 Back in Z4

Garmin Connect - Activity Details for 25 Min Out in Z2 Back in Z4

4.09 Miles in 44:36. Ran out for 25 Minutes in HR Zone 2 and back in HR Zone 4.

Garmin Connect - Activity Details for 10/25 1:45 Minutes 8.44 Miles

Garmin Connect - Activity Details for 1:45 Minutes 8.44 Miles

Garmin Connect - Activity Details for 10/22 6x6min

5.3 Miles in 58 Minutes. 10 Minute warm up. 6 times 6 minutes in HR Zone 4 with 2 minute rest in between

Garmin Connect - Activity Details for 6x6min

Garmin Connect - Activity Details for 10/21 30 Min Recovery Run

Easy slow 30 minute recovery run.

Garmin Connect - Activity Details for 30 Min Recovery Run

Garmin Connect - Activity Details for 10/20

Garmin Connect - Activity Details for Untitled

10 Minute Warm up in HR Zone 2, 15 Minutes in HR Zone 3, and 20 Minutes in HR zone 4

Garmin Connect - Activity Details for 10/18 1:45 Zone 2/Zone3

8.03 Miles in 1:45. 20min in zone 2 then 3 minutes in zone 3. Repeat.

Garmin Connect - Activity Details for Untitled

Shared via AddThis

Garmin Connect - Activity Details for 10/15 4x6min Z4

Another treadmill workout, but it looks like this is the last day of rain for a while. 10 Minute warm up in zone 2. 4 x 6 minute intervals in zone 4 with 2 minute cool downs in between. It was a tough workout with this stupid head cold, but I struggled through.

Garmin Connect - Activity Details for Untitled

Shared via AddThis

Garmin Connect - Activity Details for 10/14 30min in Z3

Treadmill work out. Was supposed to be an easy 30 minute recovery run which means I should have done it all in Zone 2 instead of Zone 3. Oops

Garmin Connect - Activity Details for Untitled

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Garmin Connect - Activity Details for 10/10 Historic Roswell 5k

Historic Roswell 5 k. Fun run with a few short, but very steep, hills which sapped my energy. Only downside to this run is that I had to walk almost 3 miles back to my car fighting parade crowds. Several people stopped me to ask about my shoes which are always good for a few conversations. Vibram Five Fingers

Garmin Connect - Activity Details for Historic Roswell 5k

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Garmin Connect - Activity Details for 10/11 - 8.5 Milles Harry's/Hembree

This was my Sunday Long run for the week. Slow run entirely in HR Zone 2.

Garmin Connect - Activity Details for 8.5 Milles Harry's/Hembree

Shared via AddThis

Garmin Connect - Activity Details for Tues 10/13 40 MIn Z2/Z4

Testing the share function on my Garmin Connect.

Treadmill Run 20 Minutes in HR Zone 2 & 20 Min in HR zone 4

Garmin Connect - Activity Details for 40 MIn Z2/Z4

Shared via AddThis

Back in the saddle

Back in the saddle after a weeks of rest with back issues. Nice fast 4 miles this morning and all is feeling well.

Map of this mornings 8 miler.

MAP

8 Miles

I raced the sun and I won! Ran 8 miles this morning along the river this morning in my VFFs. Felt like I could have run 100, but I must have been dragging my gimp ass left leg a little because I think I got a blister. it didn't look bad, so hopefully it is just a little tender and I won't have a shoe full of water after work.

I signed up for an introduction class to ChiRunning for this Saturday. I am very excited about it because I am still getting a little soreness in my calves which means I am not fully relaxed. I hope to learn a few things to take with me on my runs.

I also signed up to run the Half Marathon on Thanksgiving day, so now I have a goal to shoot for before the ING Marathon in March.

27 Weeks Out

Ran 7.5 Miles on Sunday which was my longest run in over 15 years. It felt great and my legs feel great today. 27 weeks to go.

29 weeks to go.

20 Miles last week. Definitely getting stronger, but I need a lot more hill work for sure.

Barefoot Running Debate

Here is a link to a great article in the NY Times about the Barefoot/Minimalist running debate. Article

30 Weeks to Go

30 weeks to go until my first marathon. Ran 15 miles last week just working on heart rate conditioning. I really want to be able to run a 10min per mile pace and keep my HR under 146.

Committed to my 1st Marathon

I committed to run my first marathon, the ING Marathon here in Atlanta, on my 39th birthday, March 21st, 2010. 31 week countdown has begun.

Sweet Apple Park

This is a nice little 1 mile loop around Sweet Apple Park and the Elementary School. The trail is smooth packed gravel. The park entrance is off of Crabapple Rd and there is plenty of parking. You can also park in front of the school if it is after hours or on the weekends.

Map

3.2 Miles Today

3.2 Miles this morning, 2 in my Nike Frees and 1.2 barefoot. Felt great, but that only makes 12 miles this week so I need to try and get in a little longer run this weekend.

Red Top Mountain - Iron Hill Trail

Nice 3.1 mile run this morning along Iron Hill Trail in Red Top Mountain State Park. The trail is rough had packed gravel and dirt that runs along the banks of Lake Allatoona. There is a $5 daily parking fee which is self-service, so make sure you have exact change.

Red Top Mountain Trail Map

Red Top Mountain - Iron Hill Trail

Review of New Feelmax Shoes

Here is a review of the new Feelmax Shoes. I can't wait for them to be available in the U.S.

Vickery Park, Roswell Mill, & Covered Bridge

I woke up early and ran the 3 mile trail loop from the Old Roswell Mill through Vickery Park. It is a fun run with a lot of short climbs that will give your calfs a good burn.

This is the Mill Visitor entrance.













Couple of the Historical Markers for the Mill and Covered Bridge.












The Covered Bridge and Trail Head.














Once you cross the bridge and head up a flight of stairs it is a short climb to the first trail intersection and you can either head East or South West. I ran southwest this morning and it is mostly downhill for about the first mile. At about the half mile mark there is a Wire crossing the trail about chest high which I assume is your warning to SLOW DOWN. The trail pretty much ends here and you have to scale across a rock outcropping for about 40 yards. (See Hazard marker on GPS map below) It is not difficult to scale, but you definitely don't want to hit it at full speed.

The run was very nice, but there are a lot of rocks, stumps, and roots in the trail so you have to watch where you are stepping. At about the 2 1/2 mile mark you can keep running straight back to the covered bridge or you can climb down 40ft or so to the dam and rope swing/swimming hole area. (See Markes on GPS Map) Here is a view of the Front of the Damn, On top Looking over the Edge, and the Rope Swing on top of the damn. You can take off your shoes and walk across the top of the damn as long as you walk slowly (it is slippery) and stay away from the edge (30ft drop), but the water runs slowly so it is not difficult to cross.













After you cross it is just a short jog back to the Mill Parking lot.

GPS Map

Vickery Trail

On Tuesday I ran about half of the park and did a little exploring. It seems there are a few swimming holes on the creek and they are frequented by quite a few of the local high school kids. The tail loop itself wasn't very hilly, but there are some big hills to climb if you want to get down close to the river. I am going to try to get back this weekend to do the whole loop.

Here is a Map of the run I did on Tuesday. I parked in the Oxbo Rd. lot and rand through the residential area and down to the Mill entrance, but I should have gone the other way or parked at Mill to begin with. There is also a parking lot on the south side of the park off Riverside Dr. I will post a full Map this weekend hopefully.

Vickery Creek Trail Map

Atlanta Area and North Georgia Trail Maps

I wanted to put together a comprehensive list of running and hiking trails in the Atlanta and North Georgia area so we could get them all in one place. This is by all means a work in progress, so please email me or leave a comment if you have a link to a better map, experience with a certain trail, or additions. It is my personal goal to run as many of these trails as possible. I plan on creating an individual post for each one I run with GPS map and notes.

Atlanta and North Georgia Trail Map Links

National Park Service Trails

(Kennesaw Mountain, Chikamauga and Chattanooga, Chattahoochee River)

Kennesaw Mountain Park Trails

(Kolb’s Farm Loop Trail, Cheatham Hill Trail, Burt Hickory Loop Trail)

Chickamauga and Chattanooga National Military Park

Lookout Mountain / Point Park / Chickamauga Battlefield

Overview Map

Lookout Mountain Unit Map

Chickamauga Unit Map

Chattahoochee River Trails

All Maps

Park Overview Map

Area Over View Map

Individual Maps for Chattahoochee River Trails

Bowman Island Trail

Abbots Bridge Trail

Medlock Bridge Trail

Jones Bridge Trail

Island Ford Trail

Vickery Creek Trail

Gold Branch Trail

Johnson Ferry North Trail

Johnson Ferry South Trail

Cochran Shoals (Columns Drive)

Cochran Shoals (Interstate North)

Cochran Shoals Trail Map with Distance Markers

Sope Creek Trail

Powers Island Trail

Palisades - East of the River (Indian Trail, Whitewater Creek)

Palisades - West of the River (Akers Mill, Paces Mill)

State Park Trails

Clickable Map to All Georgia State Parks and Historic Sites

Red Top Mountain State Park Trails (Homestead Trail, Sweet Gum Trail, Iron Hill Trail, Lakeside Trail)

Sweet Water Creek State Park Trail

Pickett’s Mill State Park Trail – Trail Maps available on site. (If anyone finds an online version let me know)

James H Floyd State Park Trails

Cloudland Canyon State Park Trails

Fort Mountain State Park Trails

Amicalola Falls State Park Trails

Vogel State Park Trails

Smith Gall Woods State Park

UniCoi State Park Trails

Moccasin Creek State Park Trails

Black Rock Mountain State Park Trails

Tallulah Gorge State Park Trails

Tugaloo State Park Trails

Hart State Park Trails

Victoria Bryant State Park Trails

Richard B. Russell State Park

Watson Mill Bridge State Park

Fort Yargo State Park Trails

Bobby Brown State Park

Panola Mountain State Park

City, County, and Other Parks

Clickable Georgia Map with Park Information by County

Georgia Wildlife Resources Division & Wildlife Management Association Map (Clickable Map with WMA Managed Sites)

Roswell, GA Parks & Trail Map - Full Map

(Leita Thompson Park, Sweet Apple Park, Hembree Park, Roswell Area Park, Big Creek Park, Waller Park, East Roswell Park, Gerrard Landing, Roswell River Walk, Don White Memorial Park, Riverside Park, Azalea Park, Willeo Park)

Chattahoochee Nature Center Trails

(Stone Cabin Trail, Beaver Pond Trail, Kingfisher Pond Trail, Forest Trail, Homestead Trail, River Boardwalk Trail)

Appalachian Trail (Georgia Section)

Pine Mountain

McDaniel Farm Park Trail

Altoona Pass Trail

Stone Mountain Park Trails

Suwanee Creek Greenway Trails

Autrey Hills Nature Preserve

Wild Horse Creek Trail

The Big Creek Greenway

Wills Park

Forsyth County Big Creek Greenway (Under Construction)

Sawnee Mountain Trails

Georgia U.S. Forest Camping Areas and Trail (Need Maps) Information

Chattahoochee National Forest Maps – Tons of Trails!!

PiedMont Park

Raccoon Mountain Trails

Gwinnett Environmental & Heritage Center Trails

Pine Log Creek Trail

Simsonwood Trail