OBJECTIVE
13 mi. Slow (>8:38/mi.)
ACHIEVED
14.8 mi.@ 8:26
6:35 AM 70° 94% 7 mph light mist
Funny thing ... wasn't it just yesterday that I was wondering when I'd get the spring back in my legs? I think I found it today and didn't even realize it. Let me explain.
The group was scheduled for 10 miles. Traditionally there isn't a formal route for the last, "short" long run before a marathon. We just figure out where we're going when we get together Saturday morning. Since my schedule was for 13 miles and the group wasn't starting until 7 AM, I got to the park early and took what felt like a slow loop for 3 miles. I really thought I was probably around 8:45-50 pace. Well, my splits were actually 8:31/8:01/8:03. Of course, that isn't a land speed record but based on how I was feeling ... I'd have to say the tapering benefits are kicking in.
I timed it perfectly and met the group for the planned 10 miles. The routing was much looser than normal and we meandered around then headed back toward the park but realized that we weren't going to get 10 miles so added on a bit extra to get the miles. From my total mileage above, you can see the add-on was about 1.8 miles more the planned.
So in summary, I ran farther and faster than I should have today but felt pretty good doing it.
Now for the other news. Of course, the marathon is next weekend and, of course, the reason I didn't sign up for the Houston marathon is because this is my busiest time of the year at work. Long story - short: yesterday 2 weeks were pulled out of the timeline for the project I'm working on. Meaning everything is now due 2 weeks earlier. I've come to expect the unexpected this time of year. It's just the way things go. I'd say the marathon is now a less than 50/50 proposition. I've really got to get on top of things over the next few days in order to give myself the chance to get away next weekend. I've joked about it but this literally is going to be a "game time" decision. It may be Friday before I know if I'll be running the marathon on Sunday.
For the record, today's group included: Stephanie, Stuart, Laurie, Michelle, William, Randy, Josh, Aaron and me.
PRE RUN
Kashi GoLean cereal w/skim milk
POST RUN
SlimFast
Saturday, January 10, 2009
Friday, January 9, 2009
Am I Feeling Right?
OBJECTIVE
3 mi. Slow (>8:38 mi.)
ACHIEVED
3.03 mi.@ 8:32/mi.
6:01 AM 54° 99% 0 mph fog
A little faster than I wanted. I’m not feeling rejuvenated like it seems I should be two weeks into my taper. I’ve got a few aches and soreness but it’s very minor … nothing really. It just doesn't seem like my legs are coming back to life.
PRE RUN
Nothing
POST RUN
Weight = 161.5#
Water, multivitamin & 5-grain hot cereal w/skim milk
3 mi. Slow (>8:38 mi.)
ACHIEVED
3.03 mi.@ 8:32/mi.
6:01 AM 54° 99% 0 mph fog
A little faster than I wanted. I’m not feeling rejuvenated like it seems I should be two weeks into my taper. I’ve got a few aches and soreness but it’s very minor … nothing really. It just doesn't seem like my legs are coming back to life.
PRE RUN
Nothing
POST RUN
Weight = 161.5#
Water, multivitamin & 5-grain hot cereal w/skim milk
Thursday, January 8, 2009
Putting the SLOW in a Slow Run
OBJECTIVE
3 mi. Slow (>8:38/mi.)
3 mi. Slow (>8:38/mi.)
ACHIEVED
3.04 mi.@ 8:44/mi.
6:14 AM 44F 93% 0 mph
Didn't feel that great.
Tried an active warmup rather than the typical static routine.
PRE RUN
weight = 159.5
nothing
POST RUN
water, multivitamin & wheat chex w/skim milk
Wednesday, January 7, 2009
Pushing the Threshold
OBJECTIVE
1 mi. warm up
4 x 1 mi.@ lactate threshold (6:55) w/2 min. jogging recovery
1 mi. cool down
ACHIEVED
1.00 mi. WU - 9:55
4 x 1 mi. - 6:49/6:29/6:38/6:34
1.02 mi. CD - 7:53/mi.
5:38 AM 36° 79% 2 mph
Here's the blog entry for the same threshold workout that I did 10 days before the St. George marathon.
It was another cool morning. Aaron had planned to run with me so I dropped by his place before heading to the Y. After waiting for 15 minutes and still seeing no lights or movement, I went on ahead without him.
Beforehand this run seemed easy and hard all at the same time. After all it was only 6 miles and 2 of those miles were warm up and cool down. But pushing the pace would be tough. Enough thinking about it finally! Get on with it!
The warm up mile was slow then I was off. My pace was slow at first but I think that was just the GPS "catching up to me". I felt pretty good. At the end of the first interval, I passed two groups of runners out for a morning run. I guessed they were preparing for the Houston marathon in 10 days. After the first threshold mile, I doubled back on my route for 2 minutes of jogging recovery.
I really took off on the second mile. I knew the other runners were up ahead and had a good head start on me while I was jogging in the other direction. I wanted to catch them and "blow by" so they could see how fast I was. Over the first 1/2 mile, I didn't see them around the turns on the streets but I reeled them in soon enough. This extra incentive prompted a much-too-fast mile from me and I believe it impacted the remaining 2 intervals.
After a 2 minute jog, I turned back on the trail for the third mile. I tried to do a better job of maintaining a constant pace. I was however feeling the prior interval and seemed to be having a bit of trouble recovering.
Another 2 minute jog heading back out then it was on to the last mile interval. I can always do one more, right? I like that feeling when I'm not quite done but know I'm going to be able to finish the workout and that I'm on track for a good one by hitting my times.
I wanted to start slow and finish fast over the last mile. The starting slow wasn't a problem. And I was able to increase the pace but then I was just stuck at that pace and didn't seem to be able to cut it down a couple more times like I intended. That's fine just the same as my time was good. In fact this workout was a good one.
Looking back to the link above at the same workout before the St. George marathon. I was faster today by a significant margin. The workout wasn't a "killer" but it was "comfortably hard".
The purpose of a lactate threshold run like today is push yourself to the point where you "go anaerobic" rather than aerobic. At this point your body is producing lactic acid faster than your muscles can clear this waste product. If I calculated the threshold pace correctly (the only real way to determine lactate threshold pace is blood testing while working out) then I took myself right to that point then gave myself a break with the recovery jog. This time should have allowed my muscles to clear the lactic acid while still keeping my heart rate up. Of course, I'll never run this fast in a marathon but it's good practice for the body to become efficient at clearing lactic acid buildup. It's what causes muscle fatigue and pain.
Today's run was a success. I think it's the last hard run I'll have for a while. I've got slow 3-milers each of the next 2 days before a slow 13-miler on Saturday.
I came home and did all of my IT band PT exercises. I noticed increased flexibility today. I suspect that's from doing the exercises right after the run when the muscles are good and warmed up.
PRE RUN
FRS concentrate
POST RUN
SlimFast
Later, water, multivitamin, zinc supplement, & oatmeal w/flax, almonds, brown sugar & skim milk
1 mi. warm up
4 x 1 mi.@ lactate threshold (6:55) w/2 min. jogging recovery
1 mi. cool down
ACHIEVED
1.00 mi. WU - 9:55
4 x 1 mi. - 6:49/6:29/6:38/6:34
1.02 mi. CD - 7:53/mi.
5:38 AM 36° 79% 2 mph
Here's the blog entry for the same threshold workout that I did 10 days before the St. George marathon.
It was another cool morning. Aaron had planned to run with me so I dropped by his place before heading to the Y. After waiting for 15 minutes and still seeing no lights or movement, I went on ahead without him.
Beforehand this run seemed easy and hard all at the same time. After all it was only 6 miles and 2 of those miles were warm up and cool down. But pushing the pace would be tough. Enough thinking about it finally! Get on with it!
The warm up mile was slow then I was off. My pace was slow at first but I think that was just the GPS "catching up to me". I felt pretty good. At the end of the first interval, I passed two groups of runners out for a morning run. I guessed they were preparing for the Houston marathon in 10 days. After the first threshold mile, I doubled back on my route for 2 minutes of jogging recovery.
I really took off on the second mile. I knew the other runners were up ahead and had a good head start on me while I was jogging in the other direction. I wanted to catch them and "blow by" so they could see how fast I was. Over the first 1/2 mile, I didn't see them around the turns on the streets but I reeled them in soon enough. This extra incentive prompted a much-too-fast mile from me and I believe it impacted the remaining 2 intervals.
After a 2 minute jog, I turned back on the trail for the third mile. I tried to do a better job of maintaining a constant pace. I was however feeling the prior interval and seemed to be having a bit of trouble recovering.
Another 2 minute jog heading back out then it was on to the last mile interval. I can always do one more, right? I like that feeling when I'm not quite done but know I'm going to be able to finish the workout and that I'm on track for a good one by hitting my times.
I wanted to start slow and finish fast over the last mile. The starting slow wasn't a problem. And I was able to increase the pace but then I was just stuck at that pace and didn't seem to be able to cut it down a couple more times like I intended. That's fine just the same as my time was good. In fact this workout was a good one.
Looking back to the link above at the same workout before the St. George marathon. I was faster today by a significant margin. The workout wasn't a "killer" but it was "comfortably hard".
The purpose of a lactate threshold run like today is push yourself to the point where you "go anaerobic" rather than aerobic. At this point your body is producing lactic acid faster than your muscles can clear this waste product. If I calculated the threshold pace correctly (the only real way to determine lactate threshold pace is blood testing while working out) then I took myself right to that point then gave myself a break with the recovery jog. This time should have allowed my muscles to clear the lactic acid while still keeping my heart rate up. Of course, I'll never run this fast in a marathon but it's good practice for the body to become efficient at clearing lactic acid buildup. It's what causes muscle fatigue and pain.
Today's run was a success. I think it's the last hard run I'll have for a while. I've got slow 3-milers each of the next 2 days before a slow 13-miler on Saturday.
I came home and did all of my IT band PT exercises. I noticed increased flexibility today. I suspect that's from doing the exercises right after the run when the muscles are good and warmed up.
PRE RUN
FRS concentrate
POST RUN
SlimFast
Later, water, multivitamin, zinc supplement, & oatmeal w/flax, almonds, brown sugar & skim milk
Tuesday, January 6, 2009
Slow Roll in the Rain
OBJECTIVE
7 mi. Slow (>8:38/mi.)
ACHIEVED
7.21 mi.@ 8:44 mi.
5:30 AM 41° 95% 3 mph light rain
Felt sluggish this morning. That's a bit surprising to me given the taper. However, I am still in the very early stages of tapering so maybe I'm just not feeling the benefits yet. I look forward to getting the spring back in my legs.
I ran with Aaron in the rain. The rain itself wasn't that big of a deal. I've actually been expecting it on every run since last Saturday. Hopefully it clears for tomorrow's intervals. Aaron plans to join me and for now we are planning to run from the YMCA.
PRE RUN
weight = 159.0#
water, ginger snap granola w/skim milk
POST RUN
water, multivitamin, chocolate milk & 5-grain hot cereal w/brown sugar & skim milk
7 mi. Slow (>8:38/mi.)
ACHIEVED
7.21 mi.@ 8:44 mi.
5:30 AM 41° 95% 3 mph light rain
Felt sluggish this morning. That's a bit surprising to me given the taper. However, I am still in the very early stages of tapering so maybe I'm just not feeling the benefits yet. I look forward to getting the spring back in my legs.
I ran with Aaron in the rain. The rain itself wasn't that big of a deal. I've actually been expecting it on every run since last Saturday. Hopefully it clears for tomorrow's intervals. Aaron plans to join me and for now we are planning to run from the YMCA.
PRE RUN
weight = 159.0#
water, ginger snap granola w/skim milk
POST RUN
water, multivitamin, chocolate milk & 5-grain hot cereal w/brown sugar & skim milk
Monday, January 5, 2009
Run 2 of 2 for the Day
OBJECTIVE
3 mi. Slow (>8:38/mi.)
3 x 100 meter strides @ 5K pace (~24.26 sec. per 100 meter OR 6:31/mi. pace)
ACHIEVED
3.02 mi.@ 8:32/mi.
113 m. – 27.81 (6:39/mi.)
113 m. – 27.80 (6:39/mi.)
113 m. – 25.23 (6:02/mi.)
6:40 PM 43° 87% 9 mph
It was a chilly evening. Memorial Park was a lot quieter than it usually is at this time of the day but I was still surprised at how many people there were given the much cooler temperature. I amused myself by noting the extreme differences in people's attire. I saw a couple guys in shorts and short-sleeved shirts and a few others in shorts and long sleeves. There were some women in shorts too. There were others on the opposite end of the spectrum. For example, full jogging suit with winter coat, scarf and hat. There were a few variations of this "look". I've got to give everyone credit for being out there tonight ... no matter what it took to get there.
My legs felt fine. My cardio felt fine. I felt slow.
Seven miles in the the morning ... I'll see how I feel then ....
PRE RUN
nothing
POST RUN
SlimFast
3 mi. Slow (>8:38/mi.)
3 x 100 meter strides @ 5K pace (~24.26 sec. per 100 meter OR 6:31/mi. pace)
ACHIEVED
3.02 mi.@ 8:32/mi.
113 m. – 27.81 (6:39/mi.)
113 m. – 27.80 (6:39/mi.)
113 m. – 25.23 (6:02/mi.)
6:40 PM 43° 87% 9 mph
It was a chilly evening. Memorial Park was a lot quieter than it usually is at this time of the day but I was still surprised at how many people there were given the much cooler temperature. I amused myself by noting the extreme differences in people's attire. I saw a couple guys in shorts and short-sleeved shirts and a few others in shorts and long sleeves. There were some women in shorts too. There were others on the opposite end of the spectrum. For example, full jogging suit with winter coat, scarf and hat. There were a few variations of this "look". I've got to give everyone credit for being out there tonight ... no matter what it took to get there.
My legs felt fine. My cardio felt fine. I felt slow.
Seven miles in the the morning ... I'll see how I feel then ....
PRE RUN
nothing
POST RUN
SlimFast
Run 1 of 2 for the Day
OBJECTIVE
3 mi. Slow (>8:38/mi.)
3 x 100 meter strides @ 5K pace
ACHIEVED
3.04 mi.@ 8:29/mi.
no strides
5:35 AM 46° 76% 9 mph
Ran with Aaron this morning. Everything generally felt fine. I did physical therapy for my IT bands last night. As a precaution, I plan to complete that PT every other day for about 10 days. On the off days, I’m considering a core routine.
Almost forgot to mention that I tried a new warmup routine. It was a bit haphazard so I need to try it a few more times to determine if it's better than what I've been doing.
PRE RUN
Weight = 160.5#
Water
POST RUN
Water, multivitamin, zinc supplement, oatmeal w/flax, brown sugar & skim milk
3 mi. Slow (>8:38/mi.)
3 x 100 meter strides @ 5K pace
ACHIEVED
3.04 mi.@ 8:29/mi.
no strides
5:35 AM 46° 76% 9 mph
Ran with Aaron this morning. Everything generally felt fine. I did physical therapy for my IT bands last night. As a precaution, I plan to complete that PT every other day for about 10 days. On the off days, I’m considering a core routine.
Almost forgot to mention that I tried a new warmup routine. It was a bit haphazard so I need to try it a few more times to determine if it's better than what I've been doing.
PRE RUN
Weight = 160.5#
Water
POST RUN
Water, multivitamin, zinc supplement, oatmeal w/flax, brown sugar & skim milk
Sunday, January 4, 2009
Training Schedule: January 4 - 10
Sun – Rest
Mon – 2 runs: 3 mi. Slow w/3x100 @ 5K
Tue – 7 mi. Slow
Wed – 6 mi. incl. 1 mi. Easy; 4x30 striders; 4x1 mi.@ Lactate Threshold (LT = 6:55) w/ 2 min. rest; 1 mi. Easy
Thu – 3 Slow
Fri – 3 Slow
Sat – 13 Slow w/6x100@ 5K
Mon – 2 runs: 3 mi. Slow w/3x100 @ 5K
Tue – 7 mi. Slow
Wed – 6 mi. incl. 1 mi. Easy; 4x30 striders; 4x1 mi.@ Lactate Threshold (LT = 6:55) w/ 2 min. rest; 1 mi. Easy
Thu – 3 Slow
Fri – 3 Slow
Sat – 13 Slow w/6x100@ 5K
Saturday, January 3, 2009
15M Tapering Long Run
OBJECTIVE
15 mi. Easy (8:08-38/mi.) & 6x100 @ 5K
ACHIEVED
14.76 mi.@ 8:35/mi. (no strides)
6:41 AM 68° 91% 6 mph
Today's group included Laurie, Stacey, Michelle, Randy, William and me. Generally I felt okay. It was supposed to rain so I didn't break out a new pair of Wave Rider 11's like I was planning. In the end there was no rain and it turned out to be a fantastic morning weather-wise. Our pace was erratic but the last 7 miles were all under 8:20 except for one that was 8:23.
Quick thought: When we bought our house over 9 years ago, the realtor made a big deal about the whirlpool in the master bathroom. Paige and I really liked it. We discussed it more than once when we were making our buying decision. Here's a fact - for the first 8 years we lived in the house, I'm absolutely sure the whirlpool tub was used less than 10 times. Isn't that crazy that somehow a major buying decision was influenced by such a trivial thing? Anyway, I'm happy to report the tub is now getting some use. (Calling it a whirlpool is an overstatement in my opinion. It's a bathtub with 6 jets in it ... not a "true" whirlpool.) Oftentimes after my Saturday long runs, I stop and pick up a 15 pound bag of ice on my way home. Once I get home, I fill the tub with only cold water then add the bag of ice. Then I turn on the jets. They perfectly mix the icy water. I HATE getting into an ice bath. But it seems to help my recovery and I feel better than I otherwise would the next day. I still think it's stupid that the tub contributed to our buying decision but I'm glad that it's at least being used now!
PRE RUN
weight = 163#
FRS concentrate & oatmeal w/skim milk
POST RUN
2 SlimFast
Later, water, chocolate milk, multivitamin, Postum & ginger snap granola w/skim milk
15 mi. Easy (8:08-38/mi.) & 6x100 @ 5K
ACHIEVED
14.76 mi.@ 8:35/mi. (no strides)
6:41 AM 68° 91% 6 mph
Today's group included Laurie, Stacey, Michelle, Randy, William and me. Generally I felt okay. It was supposed to rain so I didn't break out a new pair of Wave Rider 11's like I was planning. In the end there was no rain and it turned out to be a fantastic morning weather-wise. Our pace was erratic but the last 7 miles were all under 8:20 except for one that was 8:23.
Quick thought: When we bought our house over 9 years ago, the realtor made a big deal about the whirlpool in the master bathroom. Paige and I really liked it. We discussed it more than once when we were making our buying decision. Here's a fact - for the first 8 years we lived in the house, I'm absolutely sure the whirlpool tub was used less than 10 times. Isn't that crazy that somehow a major buying decision was influenced by such a trivial thing? Anyway, I'm happy to report the tub is now getting some use. (Calling it a whirlpool is an overstatement in my opinion. It's a bathtub with 6 jets in it ... not a "true" whirlpool.) Oftentimes after my Saturday long runs, I stop and pick up a 15 pound bag of ice on my way home. Once I get home, I fill the tub with only cold water then add the bag of ice. Then I turn on the jets. They perfectly mix the icy water. I HATE getting into an ice bath. But it seems to help my recovery and I feel better than I otherwise would the next day. I still think it's stupid that the tub contributed to our buying decision but I'm glad that it's at least being used now!
PRE RUN
weight = 163#
FRS concentrate & oatmeal w/skim milk
POST RUN
2 SlimFast
Later, water, chocolate milk, multivitamin, Postum & ginger snap granola w/skim milk
Friday, January 2, 2009
Slow Stretch Out
OBJECTIVE
3 mi. slow (>8:38/mi.)
ACHIEVED
3.01 mi.@ 8:45/mi.
6:19 AM 64° 95% 8 mph
Rolled out for an easy little run to stretch my legs. My lower abs were a bit sore and my legs were slightly sluggish.
PRE RUN
nothing
POST RUN
Weight = 161.0#
Water, multivitamin & GrapeNuts w/skim milk
3 mi. slow (>8:38/mi.)
ACHIEVED
3.01 mi.@ 8:45/mi.
6:19 AM 64° 95% 8 mph
Rolled out for an easy little run to stretch my legs. My lower abs were a bit sore and my legs were slightly sluggish.
PRE RUN
nothing
POST RUN
Weight = 161.0#
Water, multivitamin & GrapeNuts w/skim milk
Thursday, January 1, 2009
Marathon Pace Cutdowns
OBJECTIVE
1 mi. warm up; 4-3-2-1 mi.@ marathon pace (7:38/mi.) w/2 min. recoveries; 1 mi. cool down
ACHIEVED
1 mi.@ 9:05/mi. WU
4 mi.@ 7:29/mi.
3 mi.@ 7:28/mi.
2 mi.@ 7:27/mi.
1 mi.@ 7:10/mi.
1 mi.@ 8:27/mi. CD
TOTAL (including recoveries): 12.36 mi.@ 8:05/mi.
7:52 AM 42° 73% 4 mph
This workout is a double-edged sword. I only do it once during a marathon training cycle and it looms ominously on the schedule as I get closer to the day I'll run it. It's a challenging workout and a good gauge of fitness. Complete it within the goal parameters and it's a big confidence builder. Fail to complete it or end up markedly slower and it might be time to recalibrate the marathon time goal.
I honestly don't have a good handle on where I'm at fitness-wise right now. My training since the St. George marathon in October has been okay. I've generally got all of my runs in but I've been wondering if I should have ramped up the mileage on my longer efforts. I've only run 2 +20-milers. A couple weeks ago, I felt stretched at the distance but succeeded in a very solid pickup with Laurie. Last week, it was all I could do to finish. ... the tale of two runs .... On the positive side, I have set two PR's since St. George at 10 miles and 10K. However, these are shorter distances so my overall endurance is still the question. Where does that leave me? Today would really be the last real test.
Marathon pace is 7:38 minutes per mile to finish in 3:20:00. I haven't completed a run at this pace but I have tried a few pickups in the closing miles of long runs at this pace. Today would allow me to "feel" the pace I need to maintain for 26.2 miles. It would also let me gauge how my body feels at that pace. At the outset, I was wondering if I even had a chance of completing this one.
I gave myself an extra 90 minutes to sleep in this morning. It is New Years after all. I drove to the YMCA to start from there. I figured the bayou trail was my best bet given the total distance I needed and the time of day.
The warm up mile was slow and I felt slow. I still wasn't sure how this was going to go. I thought I had programmed my Garmin for a 2 minute recovery after the warm up but I apparently missed that one so I went right in to the 4-miler.
The morning was nice and traffic was extremely light. I suppose New Years partiers were all still in bed. I put it into my head that I wanted to run 7:30 per mile. I didn't look at my watch. The pace came fairly easy. About midway through I checked figuring I was too slow but was surprised that I was a bit faster than planned. At that point, I decided I was feeling pretty good! Then I started wondering if I would be able to continue the pace through the remaining legs.
During my first recovery break I walked back along the route retracing my steps. I knew my overall course was going to come up a bit short. I figured by walking back during the breaks a could lengthen the route a bit so I wouldn't have to add on at the end just to get the right distance.
I felt fine along the 3-mile leg until somewhere during the last third. I started feeling a bit fatigued. The battle this I refocused my energies. Again during this leg I didn't look at my watch much but just put 7:30/mi. in my head.
It was warming up during the 2-mile leg as I ran back into the rising sun along the bayou path of Faulkey Gully. There were more people out along the trail on my return trip. Again I was feeling fatigued but it was only on the verge of being uncomfortable to hold the pace.
I was happy to get to the 1-mile leg. At this point, I knew I'd be able to finish the workout and up to this point that it had been a solid effort and a success as each leg was under the goal pace of 7:38/mi. I picked it up for this leg. I'm not sure about the physiology but I broke through something ... lactate threshold, went anaerobic, ... something ... ??? It was tough by the end. I finished it faster but didn't feel like I could have done another one. I'm not sure what happened on this last leg but I'm glad I experienced it because it seems to suggest that my fitness is where I need it to be to run a 3:20 marathon. However, there doesn't seem to be much margin for error. By pushing the pace up only by 18 seconds per mile, I found myself in a bit of trouble. The good news is that the entire workout was run about 10 seconds per mile faster than it needed to be.
This was a good run that helps my confidence. I'm glad I did it even though it scared me going into it. I'll monitor how my legs are feeling and just plan for a short, easy run tomorrow. Saturday is a 15-miler with the group so hopefully I bounce back from today's hard push.
Now for an aside. Remember this public service announcement from the 80's?
This kept popping into my head during the run today. Let me explain.
I'm amazed at the power of the human brain. This has struck me before when running but hit home again this morning.
The brain is an unbelievably powerful computer. If I focus on a pace and "tell" myself to run that pace. Somehow my brain can do all the necessary calculations and put my body on the pace. All of this seems to happen on a subconscious level. The more I run, the more I'm convinced that it's more mental than physical. That's not to underestimate or under appreciate the physical aspect. It's just to say that there's a huge element to it that's mental. At least that seems to be true for this middle-aged, middle-of-pack guy.
PRE RUN
weight = 161.0#
Clif bar & FRS
POST RUN
2 SlimFast
Later, water, multivitamin & Amish baked oatmeal w/skim milk
1 mi. warm up; 4-3-2-1 mi.@ marathon pace (7:38/mi.) w/2 min. recoveries; 1 mi. cool down
ACHIEVED
1 mi.@ 9:05/mi. WU
4 mi.@ 7:29/mi.
3 mi.@ 7:28/mi.
2 mi.@ 7:27/mi.
1 mi.@ 7:10/mi.
1 mi.@ 8:27/mi. CD
TOTAL (including recoveries): 12.36 mi.@ 8:05/mi.
7:52 AM 42° 73% 4 mph
This workout is a double-edged sword. I only do it once during a marathon training cycle and it looms ominously on the schedule as I get closer to the day I'll run it. It's a challenging workout and a good gauge of fitness. Complete it within the goal parameters and it's a big confidence builder. Fail to complete it or end up markedly slower and it might be time to recalibrate the marathon time goal.
I honestly don't have a good handle on where I'm at fitness-wise right now. My training since the St. George marathon in October has been okay. I've generally got all of my runs in but I've been wondering if I should have ramped up the mileage on my longer efforts. I've only run 2 +20-milers. A couple weeks ago, I felt stretched at the distance but succeeded in a very solid pickup with Laurie. Last week, it was all I could do to finish. ... the tale of two runs .... On the positive side, I have set two PR's since St. George at 10 miles and 10K. However, these are shorter distances so my overall endurance is still the question. Where does that leave me? Today would really be the last real test.
Marathon pace is 7:38 minutes per mile to finish in 3:20:00. I haven't completed a run at this pace but I have tried a few pickups in the closing miles of long runs at this pace. Today would allow me to "feel" the pace I need to maintain for 26.2 miles. It would also let me gauge how my body feels at that pace. At the outset, I was wondering if I even had a chance of completing this one.
I gave myself an extra 90 minutes to sleep in this morning. It is New Years after all. I drove to the YMCA to start from there. I figured the bayou trail was my best bet given the total distance I needed and the time of day.
The warm up mile was slow and I felt slow. I still wasn't sure how this was going to go. I thought I had programmed my Garmin for a 2 minute recovery after the warm up but I apparently missed that one so I went right in to the 4-miler.
The morning was nice and traffic was extremely light. I suppose New Years partiers were all still in bed. I put it into my head that I wanted to run 7:30 per mile. I didn't look at my watch. The pace came fairly easy. About midway through I checked figuring I was too slow but was surprised that I was a bit faster than planned. At that point, I decided I was feeling pretty good! Then I started wondering if I would be able to continue the pace through the remaining legs.
During my first recovery break I walked back along the route retracing my steps. I knew my overall course was going to come up a bit short. I figured by walking back during the breaks a could lengthen the route a bit so I wouldn't have to add on at the end just to get the right distance.
I felt fine along the 3-mile leg until somewhere during the last third. I started feeling a bit fatigued. The battle this I refocused my energies. Again during this leg I didn't look at my watch much but just put 7:30/mi. in my head.
It was warming up during the 2-mile leg as I ran back into the rising sun along the bayou path of Faulkey Gully. There were more people out along the trail on my return trip. Again I was feeling fatigued but it was only on the verge of being uncomfortable to hold the pace.
I was happy to get to the 1-mile leg. At this point, I knew I'd be able to finish the workout and up to this point that it had been a solid effort and a success as each leg was under the goal pace of 7:38/mi. I picked it up for this leg. I'm not sure about the physiology but I broke through something ... lactate threshold, went anaerobic, ... something ... ??? It was tough by the end. I finished it faster but didn't feel like I could have done another one. I'm not sure what happened on this last leg but I'm glad I experienced it because it seems to suggest that my fitness is where I need it to be to run a 3:20 marathon. However, there doesn't seem to be much margin for error. By pushing the pace up only by 18 seconds per mile, I found myself in a bit of trouble. The good news is that the entire workout was run about 10 seconds per mile faster than it needed to be.
This was a good run that helps my confidence. I'm glad I did it even though it scared me going into it. I'll monitor how my legs are feeling and just plan for a short, easy run tomorrow. Saturday is a 15-miler with the group so hopefully I bounce back from today's hard push.
Now for an aside. Remember this public service announcement from the 80's?
This kept popping into my head during the run today. Let me explain.
I'm amazed at the power of the human brain. This has struck me before when running but hit home again this morning.
The brain is an unbelievably powerful computer. If I focus on a pace and "tell" myself to run that pace. Somehow my brain can do all the necessary calculations and put my body on the pace. All of this seems to happen on a subconscious level. The more I run, the more I'm convinced that it's more mental than physical. That's not to underestimate or under appreciate the physical aspect. It's just to say that there's a huge element to it that's mental. At least that seems to be true for this middle-aged, middle-of-pack guy.
PRE RUN
weight = 161.0#
Clif bar & FRS
POST RUN
2 SlimFast
Later, water, multivitamin & Amish baked oatmeal w/skim milk
Wednesday, December 31, 2008
Cruisin'
OBJECTIVE
5 mi. Slow (>8:38/mi.)
3 x 100 meter strides @ 5K pace (~24.26 sec. per 100 meter OR 6:31/mi. pace)
ACHIEVED
5.11 mi.@ 8:30/mi.
113 m. – 22.90 (5:29/mi.)
113 m. – 22.70 (5:26/mi.)
113 m. – 22.32 (5:20/mi.)
5:30 AM 49° 100% 2 mph mist
Got in a good run with Aaron this morning. The temperature was cool to start but great once we got going. This run was scheduled for Friday but I rolled it back to today. I'll have to see how the next few days shake out running-wise. I'm still planning on a 15-miler Saturday but I'm not sure who else is around to run with.
PRE RUN
weight = 164.5# (too many burritos last night!)
water
POST RUN
SlimFast, multivitamin & baked Amish oatmeal (Yes, I tried something new but decided it wasn't worth the effort ... and it really didn't take much effort!
5 mi. Slow (>8:38/mi.)
3 x 100 meter strides @ 5K pace (~24.26 sec. per 100 meter OR 6:31/mi. pace)
ACHIEVED
5.11 mi.@ 8:30/mi.
113 m. – 22.90 (5:29/mi.)
113 m. – 22.70 (5:26/mi.)
113 m. – 22.32 (5:20/mi.)
5:30 AM 49° 100% 2 mph mist
Got in a good run with Aaron this morning. The temperature was cool to start but great once we got going. This run was scheduled for Friday but I rolled it back to today. I'll have to see how the next few days shake out running-wise. I'm still planning on a 15-miler Saturday but I'm not sure who else is around to run with.
PRE RUN
weight = 164.5# (too many burritos last night!)
water
POST RUN
SlimFast, multivitamin & baked Amish oatmeal (Yes, I tried something new but decided it wasn't worth the effort ... and it really didn't take much effort!
Tuesday, December 30, 2008
Aaron Gets Sick
OBJECTIVE
7 mi. not sure if this was technically supposed to be "slow" or "easy" pace
ACHIEVED
7.29 mi.@ 9:05/mi.
5:30 AM 34° 100% 0 mph mist
This was a true recovery run at a slow pace. I was slow starting today. I met Aaron who had been in Utah for the holidays. We started slow and got slower. He was suffering some stomach discomfort that led us to a stop at a donut shop for a "relief" break. The slower pace really wasn't a problem for me. I am still feeling the pounding I gave myself while doing strides at the end of each of my runs yesterday. (I think I need to slow them down a bit!)
PRE RUN
weight = 162#
water
POST RUN
SlimFast, multivitamin & oatmeal w/flax, brown sugar & 1% milk
7 mi. not sure if this was technically supposed to be "slow" or "easy" pace
ACHIEVED
7.29 mi.@ 9:05/mi.
5:30 AM 34° 100% 0 mph mist
This was a true recovery run at a slow pace. I was slow starting today. I met Aaron who had been in Utah for the holidays. We started slow and got slower. He was suffering some stomach discomfort that led us to a stop at a donut shop for a "relief" break. The slower pace really wasn't a problem for me. I am still feeling the pounding I gave myself while doing strides at the end of each of my runs yesterday. (I think I need to slow them down a bit!)
PRE RUN
weight = 162#
water
POST RUN
SlimFast, multivitamin & oatmeal w/flax, brown sugar & 1% milk
Monday, December 29, 2008
Daily Double, Part II
OBJECTIVE
3 mi. Slow (>8:38/mi.)
3 x 100 meter strides @ 5K pace (~24.26 sec. per 100 meter OR 6:31/mi. pace)
ACHIEVED
3.02 mi.@ 8:28/mi.
107 m. – 22.22 (5:33/mi.)
161 m. – 36.25 (5:47/mi.)
241 m. – 50.40 (5:28/mi.)
8:03 PM 51° 54% 0 mph
Not surprisingly, this run was a bit slower than this morning's.
PRE RUN
Water
POST RUN
Hamburger, grilled chicken wrap, chocolate milk & apple slices
3 mi. Slow (>8:38/mi.)
3 x 100 meter strides @ 5K pace (~24.26 sec. per 100 meter OR 6:31/mi. pace)
ACHIEVED
3.02 mi.@ 8:28/mi.
107 m. – 22.22 (5:33/mi.)
161 m. – 36.25 (5:47/mi.)
241 m. – 50.40 (5:28/mi.)
8:03 PM 51° 54% 0 mph
Not surprisingly, this run was a bit slower than this morning's.
PRE RUN
Water
POST RUN
Hamburger, grilled chicken wrap, chocolate milk & apple slices
Two-A-Day Workout #1
OBJECTIVE
3 mi. Slow (>8:38/mi.)
3 x 100 meter strides @ 5K pace (~24.26 sec. per 100 meter OR 6:31/mi. pace)
ACHIEVED
3.02 mi.@ 8:17/mi.
177 m. – 35.34 (5:18/mi.)
156 m. – 32.60 (5:20/mi.)
177 m. – 34.08 (5:09/mi.)
6:34 AM 39° 93% 2 mph
Everything about this run was too fast except for the first mile. I’m not sure why I was so charged up this morning …? Maybe it was just getting back to my “home track”. I’ll be running the same routine later today. I’ll be curious to see the comparison.
PRE RUN
Weight = 162.5#
Water
POST RUN
Water, multivitamin & 5-grain hot cereal w/brown sugar & 1% milk
3 mi. Slow (>8:38/mi.)
3 x 100 meter strides @ 5K pace (~24.26 sec. per 100 meter OR 6:31/mi. pace)
ACHIEVED
3.02 mi.@ 8:17/mi.
177 m. – 35.34 (5:18/mi.)
156 m. – 32.60 (5:20/mi.)
177 m. – 34.08 (5:09/mi.)
6:34 AM 39° 93% 2 mph
Everything about this run was too fast except for the first mile. I’m not sure why I was so charged up this morning …? Maybe it was just getting back to my “home track”. I’ll be running the same routine later today. I’ll be curious to see the comparison.
PRE RUN
Weight = 162.5#
Water
POST RUN
Water, multivitamin & 5-grain hot cereal w/brown sugar & 1% milk
Sunday, December 28, 2008
Training Schedule: December 28 - January 3
Sun: Rest
Mon: 2 Runs - 3 mi. each Slow w/3x100@5K
Tue: 7 mi. Easy
Wed: 12 mi. w/1 Easy, 4-3-2-1@MP w/2 min. Rest, 1 Easy
Thu: 3 mi. Slow
Fri: 5 mi. Slow w/3x100@5K
Sat: 15 mi. w/6x100@5K
Mon: 2 Runs - 3 mi. each Slow w/3x100@5K
Tue: 7 mi. Easy
Wed: 12 mi. w/1 Easy, 4-3-2-1@MP w/2 min. Rest, 1 Easy
Thu: 3 mi. Slow
Fri: 5 mi. Slow w/3x100@5K
Sat: 15 mi. w/6x100@5K
Saturday, December 27, 2008
Gutting One Out
OBJECTIVE
20 mi. Easy (8:08-38/mi.)
ACHIEVED
20.85 mi.@ 8:28/mi.
6:31 AM 73° 79% 19 mph
This was a tough one. I got back home late last night. I knew I didn't want to take on a 20-miler by myself but almost all of Stephanie's group is out of town and ChampionsFit's run today is "unofficial". Aaron is also out of town. Fortunately, Stephanie gave me a heads up that the Bayou City Road Runners were doing a 21-miler that was supported and open to all-comers.
I arrived at the start point only a few minutes early then the group started. I didn't see anyone I knew even though the group must have been about 50 runners. I took off in the darkness with strangers. Fortunately, Laurie found me before we had gone a mile. Then Jonathan showed up too. Jonathan didn't hang with us for very long as it looked like he has staying with his Tornado running buddies. Laurie and I ran the whole route together. I was glad she was with me today.
The course was well marked and there were water stops (manned and unmanned) about every 3 miles. The route took me through the Tanglewood area which I haven't run in before today.
It wasn't the best of days for me. My traveling (just got in last night) and bad nutrition over the past week certainly didn't help matters. Laurie kept us on a decent pace but around Mile 15 or 16 the wheels pretty much came off for me. My legs were getting heavier with each stride and overall fatigue was setting in. I gutted it out but with about a mile or so do go, we missed a turn along the route and ended up adding a bit of unplanned distance. At this point in the run, I was quite disheartened. I pressed on but as soon as I hit the planned distance, I mentally and physically shut it down. Laurie kept on while I walked it in over the last half mile.
It seems strange that this is the last long run of this cycle. If I'm running either the Houston marathon or Phoenix marathon, the taper begins Monday. This cycle has been abbreviated and I don't feel like l've been as disciplined. We'll just have to wait and see how it plays out.
PRE RUN
weight = 162#
FRS liquid concentrate & oatmeal w/sugar & 1% milk
POST RUN
SlimFast, breakfast burrito, sausage, bacon, grapefruit juice
20 mi. Easy (8:08-38/mi.)
ACHIEVED
20.85 mi.@ 8:28/mi.
6:31 AM 73° 79% 19 mph
This was a tough one. I got back home late last night. I knew I didn't want to take on a 20-miler by myself but almost all of Stephanie's group is out of town and ChampionsFit's run today is "unofficial". Aaron is also out of town. Fortunately, Stephanie gave me a heads up that the Bayou City Road Runners were doing a 21-miler that was supported and open to all-comers.
I arrived at the start point only a few minutes early then the group started. I didn't see anyone I knew even though the group must have been about 50 runners. I took off in the darkness with strangers. Fortunately, Laurie found me before we had gone a mile. Then Jonathan showed up too. Jonathan didn't hang with us for very long as it looked like he has staying with his Tornado running buddies. Laurie and I ran the whole route together. I was glad she was with me today.
The course was well marked and there were water stops (manned and unmanned) about every 3 miles. The route took me through the Tanglewood area which I haven't run in before today.
It wasn't the best of days for me. My traveling (just got in last night) and bad nutrition over the past week certainly didn't help matters. Laurie kept us on a decent pace but around Mile 15 or 16 the wheels pretty much came off for me. My legs were getting heavier with each stride and overall fatigue was setting in. I gutted it out but with about a mile or so do go, we missed a turn along the route and ended up adding a bit of unplanned distance. At this point in the run, I was quite disheartened. I pressed on but as soon as I hit the planned distance, I mentally and physically shut it down. Laurie kept on while I walked it in over the last half mile.
It seems strange that this is the last long run of this cycle. If I'm running either the Houston marathon or Phoenix marathon, the taper begins Monday. This cycle has been abbreviated and I don't feel like l've been as disciplined. We'll just have to wait and see how it plays out.
PRE RUN
weight = 162#
FRS liquid concentrate & oatmeal w/sugar & 1% milk
POST RUN
SlimFast, breakfast burrito, sausage, bacon, grapefruit juice
Friday, December 26, 2008
Ice & Snow
OBJECTIVE
6 mi. Easy (8:08-38/mi.)
6 mi. Easy (8:08-38/mi.)
ACHIEVED
6.36 mi.@ 8:32
11:18 AM 18F 68% 8 mph
Like each of my runs in Utah, this was a tough one. A storm dumped a bunch of snow in the afternoon and evening yesterday. The roads were covered with snow and ice. It was cold.
I wore my YakTrax which helped a lot. But running in snow and ice definitely requires more work.
On the return trip, the wind was squarely in my face which was not pleasant at all. Surprisingly I didn't notice the wind much going out.
Late in the run, I was quizzing myself, "Why am I doing this?" The answer came quickly. "So I can out kick people half my age like I did in Dana Point." It's only an example but the ability to compete is a powerful sensation for me.
Next month I hope to run my best marathon ever and qualify for the Boston marathon. Hopefully this week's challenging help me accomplish that goal.
I've also been thinking about altitude training. There is an adage that says endurance athletes should "live high and train low". I don't understand the physiology but I know elite runners cycle through high altitude locations in California, Arizona, and Colorado in an effort to gain a physiological advantage. I'm aware that Indiana Elite recently spent a week of training in Park City, Utah with some measured benefits. Could my week in Utah have similarly benefited me? I'll be watching for any noticeable improvement with curiosity.
I'm scheduled for a long run tomorrow but may have trouble finding someone to share it with.
PRE RUN
oatmeal w/brown sugar & 1% milk
POST RUN
???
Thursday, December 25, 2008
An Addition to My List of Things I Need to Race
Time to buy knee high compression socks ....
Link to scientific study
I also want some arm warmers for my next cool weather race start. No science behind it that I've found yet. I just think they look good.
Okay, maybe it's the guy wearing the arm warmers that make them look good. (Ryan Hall, US Olympic Trials Marathon winner)
Link to scientific study
I also want some arm warmers for my next cool weather race start. No science behind it that I've found yet. I just think they look good.
Okay, maybe it's the guy wearing the arm warmers that make them look good. (Ryan Hall, US Olympic Trials Marathon winner)
Still, Still, Still
OBJECTIVE
4 mi. slow (> 8:38/mi.)
ACHIEVED
4.58 mi.@ 8:39/mi.
7:26 AM 34° 75% 32 mph snow
Except for the wind, everything was very still during this Christmas morning run. Yes, it was blowing hard. Yes, it was snowing during the second half of the run. But there was very little traffic. I spied through a couple living room windows as I passed by and saw families in pajamas opening gifts. It was a peaceful run. I was glad to get out after yesterday's peculiar "run". My legs had a very slight soreness and my body overall was a bit sore too. I think it was the uneven ground of yesterday's run and perhaps the shoveling of snow in the driveway the day before. I feel pretty good and I'm looking for a good run tomorrow.
Two things happened during today's run. First, with about a mile to go, a guy was stuck in a snow bank on the side of the road. I stopped to try helping push him out. After some back and forth rocking followed by a big push, we were close to getting him back on the road. But for some reason, he got out of his car said, he would try it on his own because he "didn't want my blood pressure to get too low." I have no idea what that means. I'm sure he meant something about my running and that he was trying to politely dismiss me. So I wished him a Merry Christmas and ventured on.
Shortly after the stuck car, some horses in a nearby field began braying. There wasn't anything going on and I looked back to see them. I saw nothing. Then a bird made a strange sound. I didn't have to wonder long what this was about as about 90 seconds later the wind really picked up. So much so that it was howling there the trees of the river bottoms where I was running. It was the storm front moving in. The animals knew it shortly before I sensed it. Then the snow started flying. This snow seemed fitting for Christmas morning. I pressed on oddly enjoying the Christmas morning scene.
Once I turned for home and hit the freeway overpass the wind was in my face. It was a fierce breeze driving the snow squarely into my face. A snowflake hit my eyeball. I wondered if the sharp edges of a driven snowflake could actually cut the fragile membrane of an eyeball. Yes, it was painful! I closed my eyes and tried to make my body area as small as possible to thwart to negative influence of the winds. I was close enough to being finished that I found some fun in it.
Finally, it was over. I was snow-encrusted from head to toe. I'm sure the occasional passerby must have wondered about that crazy Christmas morning runner.
It was a good run.
PRE RUN
Clif bar & water
POST RUN
water, hash browns, sausage, bacon & toast w/raspberry jam (Calodie's - a Christmas morning family tradition)
4 mi. slow (> 8:38/mi.)
ACHIEVED
4.58 mi.@ 8:39/mi.
7:26 AM 34° 75% 32 mph snow
Except for the wind, everything was very still during this Christmas morning run. Yes, it was blowing hard. Yes, it was snowing during the second half of the run. But there was very little traffic. I spied through a couple living room windows as I passed by and saw families in pajamas opening gifts. It was a peaceful run. I was glad to get out after yesterday's peculiar "run". My legs had a very slight soreness and my body overall was a bit sore too. I think it was the uneven ground of yesterday's run and perhaps the shoveling of snow in the driveway the day before. I feel pretty good and I'm looking for a good run tomorrow.
Two things happened during today's run. First, with about a mile to go, a guy was stuck in a snow bank on the side of the road. I stopped to try helping push him out. After some back and forth rocking followed by a big push, we were close to getting him back on the road. But for some reason, he got out of his car said, he would try it on his own because he "didn't want my blood pressure to get too low." I have no idea what that means. I'm sure he meant something about my running and that he was trying to politely dismiss me. So I wished him a Merry Christmas and ventured on.
Shortly after the stuck car, some horses in a nearby field began braying. There wasn't anything going on and I looked back to see them. I saw nothing. Then a bird made a strange sound. I didn't have to wonder long what this was about as about 90 seconds later the wind really picked up. So much so that it was howling there the trees of the river bottoms where I was running. It was the storm front moving in. The animals knew it shortly before I sensed it. Then the snow started flying. This snow seemed fitting for Christmas morning. I pressed on oddly enjoying the Christmas morning scene.
Once I turned for home and hit the freeway overpass the wind was in my face. It was a fierce breeze driving the snow squarely into my face. A snowflake hit my eyeball. I wondered if the sharp edges of a driven snowflake could actually cut the fragile membrane of an eyeball. Yes, it was painful! I closed my eyes and tried to make my body area as small as possible to thwart to negative influence of the winds. I was close enough to being finished that I found some fun in it.
Finally, it was over. I was snow-encrusted from head to toe. I'm sure the occasional passerby must have wondered about that crazy Christmas morning runner.
It was a good run.
PRE RUN
Clif bar & water
POST RUN
water, hash browns, sausage, bacon & toast w/raspberry jam (Calodie's - a Christmas morning family tradition)
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