OBJECTIVE
13 mi. Slow
ACHIEVED
13.02 mi.@ 8:14/mi.
6:07 AM 67° 74% 1 mph
Everything started out fine and most likely ended up horribly. Let me explain. Our group was small today: Stephanie, Michelle (???), Josh, William, and me. Everyone was planning for around 10 miles except me. I had 13. I revisited my training schedule to make sure 13 miles was the right distance for me the week before the marathon. That's what it calculated out at so I've got to trust the schedule. That makes my last two weeks' long runs (taper) 15 and 13 miles. Last year I think I did 10 and 8.
You'll notice my run was scheduled to be slow. "Slow" is slower than "Easy" in my training schedule. For me, "easy" is in the 8:24-54/mile range and "slow" is at the very top of that range of even slower up to 9:17/mile. Okay, you'll notice today's 13 miles were covered with an average pace of 8:14/mile. Faster than "easy" and much faster than "slow". Now I have a serious concern that I may have left my best marathon out on the road this morning.
Everything started out just fine. We eased out for a very leisurely two miles that were above 9:00/mi. From there, it just gradually picked up. The weather was good. I think we were all feeling good running on rested legs from tapering. Mile 5 was 8:23 which was about the fastest I wanted to be running. But Steph and Josh picked it up over their last 3 miles. Remember they were only going 10 while I had 13. I couldn't let them drop me. I felt strong and as they picked up. I hung with them. Miles 7 - 10 came in at 8:07/7:49/7:49/7:45. That was absolutely stupid! Those are marathon splits for me and shouldn't have happened today. Oh but it gets worse.
After leaving the others at the swimming pool, I'm on my own for a final 3 mile loop of Memorial Park. I can slow down, right? No rabbits pulling me along; no competitive fires burning, etc. etc. Well, I clocked the last 3 miles at 7:45/7:27/7:43. Faster than the prior 4 miles! Midway through, I looked down and I was averaging 7:17 for the current mile. I kicked myself in the butt and said SLOW DOWN (that's the mile that ended up at 7:27). I hope I enjoyed my personal Olympics this morning because that was absolutely ridiculous and shouldn't have happened. Hopefully I don't regret it next Saturday. For example, when I need to be dropping some 7:55 miles after Mile 20 in St. George.
A couple observations from this stupidity. First, I felt really strong from a cardio standpoint. I wasn't breathing hard at any point. However, I felt a bit weak from a musculature perspective. My lower abs were complaining slightly and my legs didn't feel strong; just okay. Hopefully, I get some spring in them with this week's light running.
Also, I must have done something to my right knee running in DC yesterday. I didn't ever notice anything but it was sore yesterday especially after the flight back home. The problem is right under the kneecap. It didn't seem to bother me running today. I wonder if it was the shoes I wore yesterday (my oldest, high-mileage pair) or running on cobblestones or hopping up and down at intersections waiting for the traffic lights to change. It's a concern that hopefully improves and takes care of itself over a couple days.
Lastly, I took an ice bath once I got home. It was good. I hate getting in but once used to the tub filled with only cold water and two bags of ice, it's fine. I stayed in for twenty minutes. Hopefully that aids recovery from today's insanity!
PRE RUN
weight = 154.5#
FRS liquid concentrate, 2 FRS chews, oatmeal w/1% milk & brown sugar, multivitamin & water
POST RUN
2 SlimFast
Saturday, September 27, 2008
Where Do You Stand on the $700 Billion Bailout?
My thoughts are that we should trust the markets. There's going to be pain either way. Innocent people will be burned either way. But guilty people only pay if we let them fail. My position is NO BAILOUT. Let them fail!
Take a look at Joel Stein's article in the Los Angeles Times. He articulates my views quite well.
Take a look at Joel Stein's article in the Los Angeles Times. He articulates my views quite well.
Friday, September 26, 2008
Chippy in DC
OBJECTIVE
3 mi. Slow
ACHIEVED
3.04 mi.@ 8:09/mi.
6:13 AM 63° 83% 16 mph
This was a fun run. I was actually considering canceling my trip to Washington DC because it might hinder my training. But after committing to go, I figured I could turn it into a couple interesting runs. That didn't work out yesterday. I had planned for an easy 3-miler after my day of meetings. But regretfully traded the run for a happy hour that included excellent food but the usual mindless drivel that happy hour events so often substitute for real conversation. I hate happy hour! Before going inside, I walked past three times trying to decide whether to go our not. I knew what was inside but I was lured in by the food. I figured I'd make a quick hit through the buffet line then get out. Of course, while eating I got sucked in by others and ended up trapped. Why don't I have the social grace to stand up, say "Screw you. I don't care what color the flowers were at your sister's, niece's, cousin's, daughter's, friend's wedding." then leave? (Only a slight exaggeration of my experience.) No, I just sit there. At some point, I stop trying to act interested but the conversation rolls on. Finally, a break. I take it only to find it's raining outside. My hotel is a mile away. There's a long line at the taxi stand. I say "forget it" and start walking. At least it was a "warm rain". I was beyond drenched when I got back to my room. So that's what I gave up my run yesterday for!
This morning, I was up and rolling. I didn't know where I was going but looked at a map and figured I'd go down 16th Street until I ran into the White House. The morning was absolutely beautiful. Urban running is a bit frustrating with all the stopping for traffic lights. There's a peculiar juxtaposition as runners striding along the sidewalks mix with the walking, business-attired foot traffic.
I went by the White House, crossed Constitution Avenue and around the Washington Monument. From there, I headed back. My pace was faster than I wanted it to be but I just let myself go thinking it was the new surroundings. I was also stopping my watch and the traffic light stops.
While circling the Monument, I was thinking this is a really nice morning. It's cool and a bit breezy. The setting is nice. Then a flock of honking, geese came through overhead. They were huge and beautiful, flying in formation. It was a postcard moment.
My DC run was fun. I only wish I had made time for another one yesterday.
PRE RUN
Clif bar
POST RUN
Later, orange juice, eggs benedict, Raisin Bran w/milk, & water
3 mi. Slow
ACHIEVED
3.04 mi.@ 8:09/mi.
6:13 AM 63° 83% 16 mph
This was a fun run. I was actually considering canceling my trip to Washington DC because it might hinder my training. But after committing to go, I figured I could turn it into a couple interesting runs. That didn't work out yesterday. I had planned for an easy 3-miler after my day of meetings. But regretfully traded the run for a happy hour that included excellent food but the usual mindless drivel that happy hour events so often substitute for real conversation. I hate happy hour! Before going inside, I walked past three times trying to decide whether to go our not. I knew what was inside but I was lured in by the food. I figured I'd make a quick hit through the buffet line then get out. Of course, while eating I got sucked in by others and ended up trapped. Why don't I have the social grace to stand up, say "Screw you. I don't care what color the flowers were at your sister's, niece's, cousin's, daughter's, friend's wedding." then leave? (Only a slight exaggeration of my experience.) No, I just sit there. At some point, I stop trying to act interested but the conversation rolls on. Finally, a break. I take it only to find it's raining outside. My hotel is a mile away. There's a long line at the taxi stand. I say "forget it" and start walking. At least it was a "warm rain". I was beyond drenched when I got back to my room. So that's what I gave up my run yesterday for!
This morning, I was up and rolling. I didn't know where I was going but looked at a map and figured I'd go down 16th Street until I ran into the White House. The morning was absolutely beautiful. Urban running is a bit frustrating with all the stopping for traffic lights. There's a peculiar juxtaposition as runners striding along the sidewalks mix with the walking, business-attired foot traffic.
I went by the White House, crossed Constitution Avenue and around the Washington Monument. From there, I headed back. My pace was faster than I wanted it to be but I just let myself go thinking it was the new surroundings. I was also stopping my watch and the traffic light stops.
While circling the Monument, I was thinking this is a really nice morning. It's cool and a bit breezy. The setting is nice. Then a flock of honking, geese came through overhead. They were huge and beautiful, flying in formation. It was a postcard moment.
My DC run was fun. I only wish I had made time for another one yesterday.
PRE RUN
Clif bar
POST RUN
Later, orange juice, eggs benedict, Raisin Bran w/milk, & water
Wednesday, September 24, 2008
Hamburger
OBJECTIVE
WU 1 mi.
4x1 mi. @ 7:31/mi. (no faster) w/ 2:00 jogging rest
CD 1 mi.
ACHIEVED (all times & distances are estimates due to no Garmin today)
WU 1 mi. (9:00)
7:00/7:18/7:14/7:17
CD 1 mi. (8:56)
6:05 AM
I dropped the hammer on this one today. I think this is my last real hard run before the marathon in 10 days.
I didn't have my Garmin. Left it at work since that's the only place I can sync to MotionBased.com right now due to my lack of internet at home. I used the IronMan instead and estimated the mile marks along the Wimbledon Forest Loop. Instead of looping, I ran 3 miles out-and-back. Because school started today, I didn't want to take a chance of getting caught on Cypresswood in heavy traffic.
The workout scared me a bit. I was supposed to run the 1 mile intervals at lactate threshold BUT NO FASTER. Lactate threshold is estimated to be 10- to 12-mile race pace. I ran the attackpoint.com and runbayou.com pace converter and came up with around 7:30/mile as my 10-mile race pace equivalent. Notice that I hit each interval at significantly faster (he said like a proud parent). I know I wasn't supposed to go faster but it felt okay. It was hard but "comfortably hard". However, I was glad to be finished at 4 intervals. I justified going faster by telling myself that my last true race was a 10K in March and that I must be in better condition now than I was then. I hope this is true. I ran a 10K PR in March with a strong effort. If I'm in better shape now that gives me hope for a good marathon result.
Oh, about my title today, Hamburger. That's kind of what my legs are feeling like these days. I've been reading emails and blogs of others who will be running St. George and I keep hearing how their taper is going. People are saying things like "I love the taper."; "my legs feel ..." choose your adjective ... fast, strong, like I could fly, etc. I'm not feeling this, people. Have I screwed up my taper?
I've got a couple real easy days then 13 miles on Saturday.
PRE RUN
weight = 156
Clif bar & water
POST RUN
SlimFast, multivitamin, water, oatmeal w/brown sugar & 1% milk
WU 1 mi.
4x1 mi. @ 7:31/mi. (no faster) w/ 2:00 jogging rest
CD 1 mi.
ACHIEVED (all times & distances are estimates due to no Garmin today)
WU 1 mi. (9:00)
7:00/7:18/7:14/7:17
CD 1 mi. (8:56)
6:05 AM
I dropped the hammer on this one today. I think this is my last real hard run before the marathon in 10 days.
I didn't have my Garmin. Left it at work since that's the only place I can sync to MotionBased.com right now due to my lack of internet at home. I used the IronMan instead and estimated the mile marks along the Wimbledon Forest Loop. Instead of looping, I ran 3 miles out-and-back. Because school started today, I didn't want to take a chance of getting caught on Cypresswood in heavy traffic.
The workout scared me a bit. I was supposed to run the 1 mile intervals at lactate threshold BUT NO FASTER. Lactate threshold is estimated to be 10- to 12-mile race pace. I ran the attackpoint.com and runbayou.com pace converter and came up with around 7:30/mile as my 10-mile race pace equivalent. Notice that I hit each interval at significantly faster (he said like a proud parent). I know I wasn't supposed to go faster but it felt okay. It was hard but "comfortably hard". However, I was glad to be finished at 4 intervals. I justified going faster by telling myself that my last true race was a 10K in March and that I must be in better condition now than I was then. I hope this is true. I ran a 10K PR in March with a strong effort. If I'm in better shape now that gives me hope for a good marathon result.
Oh, about my title today, Hamburger. That's kind of what my legs are feeling like these days. I've been reading emails and blogs of others who will be running St. George and I keep hearing how their taper is going. People are saying things like "I love the taper."; "my legs feel ..." choose your adjective ... fast, strong, like I could fly, etc. I'm not feeling this, people. Have I screwed up my taper?
I've got a couple real easy days then 13 miles on Saturday.
PRE RUN
weight = 156
Clif bar & water
POST RUN
SlimFast, multivitamin, water, oatmeal w/brown sugar & 1% milk
Tuesday, September 23, 2008
No More Strides
OBJECTIVE
7 mi. Slow
7 mi. Slow
ACHIEVED
7.10 mi.@ 8:52/mi.
5:34 AM 70° 87% 4 mph
I didn't get my scheduled 3 miler last night. My excuses are twofold: First, I got home from work after 8 pm. Second, my left IT band wasn't feeling too good. Let me take a moment to comment on each.
First, power is still out to a little over half the city. Houston is the nation's fourth largest city. The outage extends throughout Harris and adjoining counties. Most people started back to work this week. Houston traffic can be challenging under the best circumstances. With the power out, many traffic signal lights are out. Everyone knows the rule, right? Treat as a four-way stop. Most people are handling this situation correctly. But the result of the lights being out and everyone back to work is a nightmarish traffic situation. My commute into the office yesterday took 80 minutes. Going home at about 7 pm resulted in about the same commute time. Now I thought I was smart and chose to ride the bus. It has a dedicated lane. Someone who understands queuing theory better than I needs to explain to me how traffic lights that are out on surface streets cause gridlock on the freeways where no traffic lights exist ... ??? I don't get it.
As for my IT band, I think it's the strides that I introduced 9 days ago. The concept is that strides help clean up bad running form. Following a training regimen that I loosely adopted, I planned to introduce speed and strides over the last couple weeks of tapering leading to the marathon. I have felt pretty good running the strides and they're short enough that I can really "open up the throttle" without going into full oxygen deficit. But I'm convinced they're the source of my IT band issues that started gently hinting to me last week something was going on. Maybe I'm over-striding during the strides. Whatever the case, strides are now being eliminated from my routine. I can't be aggravating the weakest link in my running biomechanics (i.e., left IT band) right before the marathon. There will be plenty of time to experiment with strides after the marathon. At this point it's all about getting to the starting line healthy.
PRE RUN
weight = 158
Clif bar & water
POST RUN
SlimFast, water, multivitamin, oatmeal w/brown sugar & 1% milk
Monday, September 22, 2008
Easy 3
OBJECTIVE
3 mi. Slow
3x100 strides
3 mi. Slow
3x100 strides
ACHIEVED
3.01 mi.@ 8:46/mi.
6:26/6:16/6:00
5:17 AM 71° 86% 5 mph
Easy run this morning. Just stretching it out after Saturday's long run and Sunday's rest. Having some concern about my left IT band. It seems to be inflamed or swollen .... I really don't know how to describe it other than it feels "thick". It hasn't slowed me any yet but the fact that I'm feeling it this close to the marathon freaks me out. This is all supposed to be behind me!
Thankfully, I've got power at the house. Many of my neighbors still don't after 10 days. My biggest problem now is the storm knocked out my internet service. That won't be fixed until Wednesday at the earliest. That makes blogging difficult. But I plan to stay on top of it this week.
PRE RUN
weight = 158
nothing
POST RUN
water, multivitamin, oatmeal w/brown sugar & 1% milk
Sunday, September 21, 2008
Training Schedule: Sep. 21 - 27
Sun. Rest
Mon. 2 runs: 3 mi. Slow w/3x100 strides @ 6:31/mi.
Tue. 7 mi. Slow
Wed. 6 mi. incl. 1 mi. Easy, 4x30 strides, 4x1 mi.@7:25/mi. w/2 min. rest, 1 mi. Easy
Thu. 3 mi. Slow
Fri. 3 mi. Slow
Sat. 13 mi. Slow w/6x100 strides@6:31/mi.
Mon. 2 runs: 3 mi. Slow w/3x100 strides @ 6:31/mi.
Tue. 7 mi. Slow
Wed. 6 mi. incl. 1 mi. Easy, 4x30 strides, 4x1 mi.@7:25/mi. w/2 min. rest, 1 mi. Easy
Thu. 3 mi. Slow
Fri. 3 mi. Slow
Sat. 13 mi. Slow w/6x100 strides@6:31/mi.
Subscribe to:
Posts (Atom)