BeyondTheDerby.com > Community Sports > Running

Patrick Crawford

Blogging on the road to the Louisville Triple Crown of Running




Apr 2, 2007

10 miler and beyond

I have been busy the past couple of weeks. I had a new nephew born right before the City run, along with various other projects, had cut into my preparation time for the Papa John's 10 miler.

I was planning on getting to run Iroquois Park at least once before the race, but never made it. So the race day came. My goal was 1 hour 40 minutes. The first 4 miles was no problem, I stayed around a 9 minute pace. Felt good, then came the park and the hills. During the firt hill I realized I should have at least ran through the park once to know what to expect. One of the lessons I learned from the Rodes City Run was to take the water that is offered around every 2 miles, I became very dehydrated during the City Run. I believed thuis helped me out in this run.

Arounf mile 5 I getting some pretty bad cramps in my side, so I had to slow down along with the hills. The mile between 5 and 6 was pretty difficult for me. It had to be my slowest mile in quit some time. Then we exited the park. My legs felt like they dead running back up Southern Parkway. I was definitly on a slower pace going back than heading toward the Park.

The cruel thing in the last mile is right after the 9 mile marker, you have the overpass on Central Avenue that pretty steep to climb after running for 9 miles, but onec you get running down hill I started to pick up steam. My side was starting to hurt. My stomach was rolling, my right knee was starting to ache, then I entered the Stadium, All of a suden I got a little bit rush of steam at the end and felt energized. I finished the race in 1 hour 43 minutes and 36 seconds, about 3 1/2 minutes over my goal, but not too bad for my first 10 miler. It gives me a mark to beat next year.

Now it is on the the Mini-Marathon April 28th.

Subscribe to Posts [Atom]

1 Comments





Mar 20, 2007

Rhodes City Run

This past Saturday I did the Rhodes City Run. I did it in 57 minutes 4 seconds. Not bad. I wanted to keep it under an hour, so I met my goal. The one thing I learned from this run was to take the water that is offered at the water stops. I was very dehydrated at the end of the race. I will definitely take at least 2 waters during the 10-miler and maybe three during the mini.

I ran for 7.5 miles tonight along the Levee Trail. It goes from River View Park at the end of Greenwood Road to Riverside, the Farnsley Moreman Landing in Southwest Jefferson County. Coming from this area, there aren't too many places to run . What I like about this route is no automobile traffic, plus the trail is marked every 10th of a mile. It is 3.7 miles one way. I like the view of the Ohio River will I run and the hills in Southern Indiana. The only bad thing at times they have cobble Stone walks, which is awkward to run on.

Only 10 days to the Papa John's run. I am a little bit nervous about the hills in Iroquois Park, especially where come in the race, but I am confident I can conquer them.

Happy Running

Subscribe to Posts [Atom]

0 Comments





Mar 7, 2007

On the road to The Triple Crown

Sorry for the absence, but the invite to the blogger system expired.

This past Saturday was the Anthem 5K. The Saturday before I ran in the Run to the Sun. I did pretty good for myself in that race. I Ran it in 34 minutes:14. I ran out of gas the last mile at mile 3 the sign said 24:45. Based on that time I was really excited. I was thinking maybe in the Anthem I could run under 25 minutes.

But about Wednesday of last week, I started to develop that could junk everybody was getting. So I decided to take Wednesday, Thursday and Friday off from training in a effort to feel better for Saturday. Come Friday, I was miserable. I was coughing, runny nose, and little bit of a fever. I was disappointed, I knew I wasn't going to be 100% Saturday, if I could even do it. I went to bed early Friday night, but still my nose and coughing did not allow me to get a good night's sleep. Saturday morning came, I was determined to be there for the race, even if I had to walk it. I took some Bynadryl before the race and decided to run. It was a very difficult run trying to get enough air in a stuffed up nose. The important thing I did not give up. My time was 28 minutes and 35 seconds, my second best time for a 5K. Came in 2,373 place. I thought that was pretty good considering the circumstances, but I still wonder, what I could have done at 100%.

After the race Saturday, physically I felt terrible. My body was completely drained. At the end of the race I was very dehydrated from taking the cold medicine, despite the fact of drinking 3 16 OZ bottles of water before the race. But mentally, I was on cloud 9. I looked back at myself, a year ago and thought, there was no way I could have done this at 100% back then. Even back in October, when I ran in the Race for the Cure, I was thinking back then, maybe I can break the 30 minute mark for the Anthem. There I was in Anthem, ran the race In under 29 minutes, but I was disappointed. I just thought to myself, look how far I have come. Despite feeling terrible, it brought a smile to my face. An accomplishment in itself.

Bring on the City Run.

Subscribe to Posts [Atom]

0 Comments





Feb 20, 2007

Getting Closer

The Anthem 5k is less than 2 weeks away. I am pretty excited about this race. I am coming off the Frostbite 5k in which I ran it in 26:31, My personal best. I was hoping for under 30 minutes, but I honestly did not expect that time.

I am running in the YMCA's Run to the Sun this Saturday. It is another 4 mile race. I like the adrenaline rush that comes with a race. I am very addicted to it right now.

I am glad the weather is warming up. It makes it a whole easier to go out run outdoors. I ran outside Monday night. I ran for about 4 miles at a track at an elementary school by my my house. Tonight I hit the gym. Did the elliptical for an hour and did some strength training. I usually run 3 days out of the week. Hit the gym the 3 others days and do another cardio exercise and do some strength training and take one day off all together. I really like this system. It helps break up some of the monotony of training.

Subscribe to Posts [Atom]

0 Comments





Feb 13, 2007

I am a robot from the future....

If you don't get that reference it came from Last Night's How I Met Your Mother, when Marshal was getting himself pumped to run the NYC Marathon. I watched on DVR last night after I wen to the gym to run. That brings up 2 gadgets that have helped me in my training. These are necessities but definitely help me with my runs. They are the DVR and Ipod. Last year ,at this time ,I was a couch potato. I had to stay home and watch my favorite shows. Skip the gym, etc. Now I can train and work out at the gym and still watch my favorite shows. I have the Ipod nano with the Nike + sensor. The Ipod helps by letting me listen to my favorite music while running. The sensor helps record how far I went and the pace. Like I said these are not Necessities, but they do make my workouts a little more enjoyable.

As for the training, One lesson I learned Saturday Morning is make sure you get enough rest the night before you run. Friday was my birthday, so I decided to celebrate and stay up later than I should have. I did not do anything wild or crazy that night, but just did not get to bed until 2:00 AM. 7:00 Am came fast. Got up ran with the group. Half way through my head started to pound from not enough sleep. It was only a training day, but with the races being only 3 weeks away, I felt I wasted an opportunity to improve. I know a rookie mistake. I feel ready for the Anthem 5K. The City Run almost there. The Papa John's 10 miler, a little worried. I took the plunge and signed up for the Mini-marathon before the early bird deadline. For some reason I am not worried about the race. I guess I figure by that point I will have the 10 miler behind and the experience and lessons from that. Plus another month to prepare for it after the 10 miler.

This weekend I am running in the Frostbite 5K. My goal is to run it in about 30 minutes. The forecast keeps changing for Saturday, so who knows what to expect. One thing I have noticed is for me it it is easier to train outside now, than inside. It took me a while to get used running in the cold, but now if I run on a treadmill, it seems like I burn up. I have been purposely walking outside more and doing things outside to get used to the weather. I find this very strange.

Subscribe to Posts [Atom]

0 Comments





Feb 6, 2007

Training in the Winter

I guess this is the time of year that separates the truely dedicated with those who are just mildly interested. This past Saturday with group run was brutal. I passed by a bank that displayed the time and temperature. It was ready 12 degrees. I was thinking to myself, this is crazy. We went for our run. Part of course that we ran was covered in ice and snow. I proceeding with caution, while I know it is important to get conditioned to run in these conditions, I also know if I slip and fall, I could injure myself badly with only a month to go to the Anthem 5K.

One thing for sure you have to be ready for all weather, because you never know what Louisville has in store for March.

Subscribe to Posts [Atom]

0 Comments





Feb 2, 2007

The Rookie

Just before Christmas, I decided to buy my first pair of shoes that I bought just for running. Before hand I thought a "tennis" shoe was a "tennis" shoe. In my head I though how much of a difference can It make? I can answer that now, a lot. It surprised my how much better my feet feel after I run in the running shoes. I would recommend going to a running store, so they can help you choose the right shoe for your stride.

Another thing that I found out from talking to other runners is the advantage of the technical shirts and socks vs. cotton. Your skin does breath better and also does not hold the moisture in the fabric. I was amazed at the difference. I know for a lot of experienced runners this is old news, but for me it was a revelation.

I started my training program with Fleet Feet the second week in January. The first Saturday morning run from the store was my first with the group. We ran to Cherrokee Park and back for
about a 2 mile run. It was not really a bad day for January, mid to upper 40's. So the run wasn't really that bad. I felt pretty energized about the run. So much so That I decided to do the Snowman Shuffle the next week.

My friend John and myself decided to run in the race. Waking up as early as I do during the week to go to work, I headed out to the race. It was in the mid-20's. We were asking ourselves, "Is this sane?" My past two races in October were under better conditions. AThen the race began. This was the first time, any hills were in my runs. I was felling pretty good most of the race. I was doing a pretty good pace. I started to slow down going up the first hill, but I did it just fine. It was until the last hill going back up to Hogan's Fountain, we I had to walk for about a minute. Then I shaw the gazebo at the top of the hill, and I pushed myself up the hill. Finished the race in 37:07, 239th place. I was very pleased with that time. I was aiming for somewhere between 40 and 45 minutes. So exceeded my own expectations. After the race the conclusion between my friend and myself that this was totally worth it.

Subscribe to Posts [Atom]

0 Comments





































About Me


I've never been considered an athlete; I didn't compete in sports in high school or college. I just started running in August 2006 as a fun way to keep healthy and stay in shape after losing 55 pounds. I've run in three races since then: the Race for the Cure 5K and the Outrunning Autism 5K in October and the Snowman Shuffle 4 Mile in January.

I'm currently training with the Running 101 group at Fleet Feet Sports, preparing for my first Triple Crown of Running. My goal is to finish each race. I also plan to run in the Kentucky Derby Festival miniMarathon.




My Recent Posts


10 miler and beyond

Rhodes City Run

On the road to The Triple Crown

Getting Closer

I am a robot from the future....

Training in the Winter

The Rookie

The Beginning



My Archives


January 2007
February 2007
March 2007
April 2007