I joined Stephanie's group for their long run this morning at 5:30. Stephanie's group was scheduled for a 20-miler. The ChampionsFit "Green" group has scheduled for 6 miles followed by a hydration seminar.
About 10 runners started from Memorial Park. I was planning on 18 miles which would bring me back to the park. The route took us south to Rice University's campus for a loop then back up the Buffalo Bayou to downtown and back to Memorial Park. (... sounds easy put in those terms!)
Stephanie's group consists of experienced runners and triathletes. Bottom line is they're good and they know what they're doing. I'm really not in their league so it was kind of them to allow me to tag along. Jonathan was also along for the run so minimally I wasn't going to be alone.
The run started well and a generally felt pretty good. My left calf started tight but loosened up within the first mile and didn't bother much. The route included water and bathroom stops which were strategically scheduled along the way. I enjoyed talking with Stephanie again since we haven't seen each other for a while. The weather wasn't bad for July in Houston.
The first 8.5 miles felt pretty good. By the time we hit 10.5, I had to decide if I was going to cut it short and only go 12 or continue for the full 18. I figured I'd just stay with the group as long as possible. Only 6 runners pressed on ... somehow that made me feel good even though I knew most of the people aren't training for a fall marathon. At 13 miles, I was feeling very fatigued but that's where we dropped onto the bayou for the return to the park. The softer surface of trails was refreshing! After a water break at 15 miles, the group left me. Which was fine. I didn't want to be the cause of them changing their routine and I knew my way back. My form was shot and I was just dragging myself back. Fortunately we were going back to the park and I could envision that as a clear goal. It kept me going. At about 17 miles the lead group stopped for water. Stephanie came back for me. Which I really appreciated but, at the same time, was embarrassed by the fact I needed an escort. We caught up with the group which was walking then ran into the park. They took a loop and I went the other direction back to the car to finish 18 miles.
I'm glad I did it. The long runs now seem as important mentally as they are physically ... and they're very important for me physically! Next week I'm scheduled for 20. I hope to run with Stephanie's group again. ChampionsFit is only scheduled for 7 or 8 miles. However, Bob will be back in town so I'll need to check with him to see what he's thinking about for Saturday's run. The following week will be a "pull back". I only mention it because I'm already looking forward to it! I'm planning to travel to Utah to run in my hometown 10K event. 6.2 miles sounds really good after today's 18!
My watch was a bit messed up today so I'm not completely certain about my time. But for the record here's what I had:
18 miles @ 9:38 (2:53:24) (yes, I know that's much slower than the plan called for!)
Saturday, July 28, 2007
Thursday, July 26, 2007
Back to the Track
It was good to get back to the track tonight for a speed workout. It had rained most of the afternoon so it was pretty soggy outside but the new track at Klein High seems to drain well and was in great shape. I was late getting over there (about 9 pm) after leaving work late and stopping at the store on the way home.
The plan called for running 1600 meters 3 times at a 7:04 pace. In between the intervals, I was to jog 800 meters. The plan also called for a 7 total miles so I needed to add mileage with a warm up/cool down.
Here's where I ended up:
Warm up - 1.9 miles
1600 - 6:40 (this little outburst would cost me later!)
800
1600 - 7:02
800
1600 - 7:12
Cool down - 1.9 miles
Total miles - 7.8
My left calf still hasn't recovered from the injury on Sunday. I'm still not exactly sure what to call it. My best self-diagnosis at the moment is a muscle strain. Hopefully it's nothing more than that. It sure was tightening up on me tonight!
For Saturday's long run (18 miles), I'm going to run with Stephanie's group. I think Jonathan is coming out too. This will be my longest run to date. After missing last week's long run, it will be interesting to see how it goes.
I posted an excerpt from an article I read today about the mental part of running. This is too true! At least it is for me. Each time I go longer than I have before, my brain seems to have an automatic governor on my pace. I noticed this at the Ogden Half Marathon. It happened at about 10 miles. I've also noticed it on my 12 mile and 14 mile long runs. There seems to be some self-preservation psychology at play. It's weird. Even knowing about it and that it's likely to occur, doesn't allow me to do anything to prevent it ... at least I haven't figured it out yet.
The plan called for running 1600 meters 3 times at a 7:04 pace. In between the intervals, I was to jog 800 meters. The plan also called for a 7 total miles so I needed to add mileage with a warm up/cool down.
Here's where I ended up:
Warm up - 1.9 miles
1600 - 6:40 (this little outburst would cost me later!)
800
1600 - 7:02
800
1600 - 7:12
Cool down - 1.9 miles
Total miles - 7.8
My left calf still hasn't recovered from the injury on Sunday. I'm still not exactly sure what to call it. My best self-diagnosis at the moment is a muscle strain. Hopefully it's nothing more than that. It sure was tightening up on me tonight!
For Saturday's long run (18 miles), I'm going to run with Stephanie's group. I think Jonathan is coming out too. This will be my longest run to date. After missing last week's long run, it will be interesting to see how it goes.
I posted an excerpt from an article I read today about the mental part of running. This is too true! At least it is for me. Each time I go longer than I have before, my brain seems to have an automatic governor on my pace. I noticed this at the Ogden Half Marathon. It happened at about 10 miles. I've also noticed it on my 12 mile and 14 mile long runs. There seems to be some self-preservation psychology at play. It's weird. Even knowing about it and that it's likely to occur, doesn't allow me to do anything to prevent it ... at least I haven't figured it out yet.
Brain Training
by Matt Fitzgerald is a certified sports nutritionist and the author of several books on triathlon and running, including Runner's World Performance Nutrition for Runners (Rodale, 2005).
This article is based on an article previously published in Running Times.
Contrary to popular belief, fatigue in running is seldom caused by events in the muscles or blood, such as muscle glycogen depletion or lactic acid build-up. It's actually your brain that makes you slow down to protect you from excessive muscle damage, a heart attack, heat stroke or any other running-induced injury. For this reason, factors that used to be considered "purely mental" can raise your performance limitations as effectively as training does. Training alters the signals of fatigue that reach your brain, but thoughts, beliefs and experiences affect how your brain responds to these signals.
We see this effect at the elite level in sports all the time. For example, no runner was able to run a mile in less than four minutes until Roger Bannister accomplished the feat in 1954. But within just a year and a half, 16 other runners ran sub-four-minute miles! Bannister's breakthrough proved to his rivals that running this fast was possible and probably would not kill them, so their brains' finally allowed their bodies to do what they had been physically capable of doing all along.
Training in groups is another way to get results. When you train with other runners of similar ability, you not only tend to push yourself harder in workouts, but you also afford yourself more opportunities for performance breakthroughs. Every time one of your training partners makes a leap forward, your brain will see evidence that you can do the same without killing yourself.
Many running experts cite the propensity of North African runners to train in large groups as one of the keys to their dominance. If it's true, this brain training mechanism is likely the reason. So find a local track club to join, or at least do your hardest workouts with a training partner of similar ability. The desire to win is the oldest and best performance-enhancing drug there is.
This article is based on an article previously published in Running Times.
Contrary to popular belief, fatigue in running is seldom caused by events in the muscles or blood, such as muscle glycogen depletion or lactic acid build-up. It's actually your brain that makes you slow down to protect you from excessive muscle damage, a heart attack, heat stroke or any other running-induced injury. For this reason, factors that used to be considered "purely mental" can raise your performance limitations as effectively as training does. Training alters the signals of fatigue that reach your brain, but thoughts, beliefs and experiences affect how your brain responds to these signals.
We see this effect at the elite level in sports all the time. For example, no runner was able to run a mile in less than four minutes until Roger Bannister accomplished the feat in 1954. But within just a year and a half, 16 other runners ran sub-four-minute miles! Bannister's breakthrough proved to his rivals that running this fast was possible and probably would not kill them, so their brains' finally allowed their bodies to do what they had been physically capable of doing all along.
Training in groups is another way to get results. When you train with other runners of similar ability, you not only tend to push yourself harder in workouts, but you also afford yourself more opportunities for performance breakthroughs. Every time one of your training partners makes a leap forward, your brain will see evidence that you can do the same without killing yourself.
Many running experts cite the propensity of North African runners to train in large groups as one of the keys to their dominance. If it's true, this brain training mechanism is likely the reason. So find a local track club to join, or at least do your hardest workouts with a training partner of similar ability. The desire to win is the oldest and best performance-enhancing drug there is.
Tuesday, July 24, 2007
Easy 3 @ Memorial Park
I clocked an easy 3 miles at Memorial Park this evening. It was good to get back to things familiar.
I have some concern about tightness in my left calf that I'm experiencing. I'm not quite sure what to think about it. The sensation started with about 1/2 mile to go during my 6-miler in Utah. Trying to finish strong, I just ran through it figuring it was cramping. The tightness stayed with me the rest of the day and was still with me this morning and during my run tonight. I'm wondering if it's a pulled muscle. I'll probably take an extra day to see how it feels. I'm scheduled for a track workout Wednesday night but I also have tickets to the Astros-Dodgers (won them at the post-race drawing after the Run Wild 5K on July 4th). So I think I'll go to the game and get the extra day rest then run the speed workout Thursday night at Klein High.
For Saturday's long run I would like to run with Stephanie. I haven't seen her scheduled yet. I could however have a scheduling problem if I end up having to go to Utah to fly Cameron and Rory home from BYU's cross country camp. So the weekend schedule is tentative ... at the moment. I do know that I can't miss another long run!
3 miles @ 8:53 (26:38)
I have some concern about tightness in my left calf that I'm experiencing. I'm not quite sure what to think about it. The sensation started with about 1/2 mile to go during my 6-miler in Utah. Trying to finish strong, I just ran through it figuring it was cramping. The tightness stayed with me the rest of the day and was still with me this morning and during my run tonight. I'm wondering if it's a pulled muscle. I'll probably take an extra day to see how it feels. I'm scheduled for a track workout Wednesday night but I also have tickets to the Astros-Dodgers (won them at the post-race drawing after the Run Wild 5K on July 4th). So I think I'll go to the game and get the extra day rest then run the speed workout Thursday night at Klein High.
For Saturday's long run I would like to run with Stephanie. I haven't seen her scheduled yet. I could however have a scheduling problem if I end up having to go to Utah to fly Cameron and Rory home from BYU's cross country camp. So the weekend schedule is tentative ... at the moment. I do know that I can't miss another long run!
3 miles @ 8:53 (26:38)
Monday, July 23, 2007
TRAINING SCHEDULE: July 23 - 29
Mon - Easy 2 miles @ 8:57
Wed - Speed 7 miles total: 3 x 1600 @ 7:04 w/800 jogging recovery
Sat - Long 18 miles @ 8:57
Wed - Speed 7 miles total: 3 x 1600 @ 7:04 w/800 jogging recovery
Sat - Long 18 miles @ 8:57
Sunday, July 22, 2007
Running During a Layover
Here's the short story:
6 miles @ 8:36 (51:40)
The longer version goes like this:
I got back home from the baseball trip Saturday but my dad and brother weren't able to get on flights from Houston to Salt Lake City throughout the day. In addition, Cameron and his friend needed to be in Provo to start BYU's cross country camp Monday morning. Dad and Larry finally made it out on a late flight Saturday night. Fortunately, I didn't have to fly with them to get them home. Cam and Rory weren't gong to make it unless I flew with them. So this morning we made a 7 am flight to SLC.
My dad picked them up and I stayed at the airport planning to get the next flight back to Houston. Unfortunately that flight was full so I now had a 4 hour wait for the next flight - which looked full too. I made a few calls to a hotel and gyms in the area. I had my shoes and running gear. I figured if I could find a place to get a shower I'd try to get some miles in somewhere close to the airport.
None of my ideas seemed to be a good logistical fit so I was about to give up on the idea when Paige called to get an update on my status. She suggested renting a car and driving to South Weber and running there. I know the area and I could shower at my parent's place. It was a great idea and that's what I did.
I was able to get 6 miles running from my parents place down South Weber Drive to the Motor Vu Drive in. I felt good and my pace was solid and constant. The temperature was warm at 87 but the humidity was a comfortable 23%. I did notice the altitude.
I had just enough time to shower, drive back to the airport, clear security, and take the last available seat back to Houston. I slept virtually the whole flight home.
The trip really screwed up my training for the week. I missed Wednesday's tempo run and Saturday's scheduled 16-miler. I'll have exert some extra discipline this week and be careful to focus on how I'm feeling as I get my training back on track.
6 miles @ 8:36 (51:40)
The longer version goes like this:
I got back home from the baseball trip Saturday but my dad and brother weren't able to get on flights from Houston to Salt Lake City throughout the day. In addition, Cameron and his friend needed to be in Provo to start BYU's cross country camp Monday morning. Dad and Larry finally made it out on a late flight Saturday night. Fortunately, I didn't have to fly with them to get them home. Cam and Rory weren't gong to make it unless I flew with them. So this morning we made a 7 am flight to SLC.
My dad picked them up and I stayed at the airport planning to get the next flight back to Houston. Unfortunately that flight was full so I now had a 4 hour wait for the next flight - which looked full too. I made a few calls to a hotel and gyms in the area. I had my shoes and running gear. I figured if I could find a place to get a shower I'd try to get some miles in somewhere close to the airport.
None of my ideas seemed to be a good logistical fit so I was about to give up on the idea when Paige called to get an update on my status. She suggested renting a car and driving to South Weber and running there. I know the area and I could shower at my parent's place. It was a great idea and that's what I did.
I was able to get 6 miles running from my parents place down South Weber Drive to the Motor Vu Drive in. I felt good and my pace was solid and constant. The temperature was warm at 87 but the humidity was a comfortable 23%. I did notice the altitude.
I had just enough time to shower, drive back to the airport, clear security, and take the last available seat back to Houston. I slept virtually the whole flight home.
The trip really screwed up my training for the week. I missed Wednesday's tempo run and Saturday's scheduled 16-miler. I'll have exert some extra discipline this week and be careful to focus on how I'm feeling as I get my training back on track.
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