A Quickie is Better Than Nothing

I thought that would get your attention.

Vacation was great - a pic of a local beer bitch in Aruba. Sorry, it's tiny (by design).

All said, the week was super relaxing, I ran 3 times, swam twice (for exercise) and drank much rum.

We got home Sat night to a very cold and dark house - even with 2 goose down comforters I was still cold. I slept in wool socks, fleece pants, two fleece pullovers and a wool hat. No heat, no power, no water from Thursday to Wednesday is just not fun. I drained the heating system and water pipes until 3AM the night we got home hoping I caught it in time. We haven't noticed any water cascading down our walls so I guess I did well. So many people had it worse than I did - at least I was able to find a 'safe' house w/heat & hot water.

Running stuff: 3 runs in Aruba - 7/5/5.4 - it was just too hot and my motivation was focused on sleeping, drinking and eating so running wasn't making it onto the priority list.

Since then, my motivation still hasn't surfaced so I'm limping along. Dealing with a major power outage, catching up at work and the garbage associated with the holiday season has managed to chew up my time. Next week is a 2-day work week and the following week I'm off so we'll see if I can get back on track.

22 miles this week but I missed my Wed run waiting for the heating contractor to help me refill my system. Totally worth the $95 I spent having him here (he actually undercharged me).

I was debating buying a treadmill today. Seems like a wise idea to me but it's just a lot of coin I don't feel like parting with. The major convenience of the TM is I can run on Fridays while DD naps w/out bothering to find a sitter. DW would also use it and add on the the amount of crappy weather we get, it just seems to make sense. Just something else to think about.

20 Weeks...

Until Boston.
This is supposed to be week 1 of 'training'.
Yeah, right.
Run a little this week. Take most of next week off and (hic) enjoy some serious lib-ashions (hic)...

And then get back at it.
I hope I can find some motivation soon. The Derry Boston Prep 16-Miler is only a few weeks away - that race sucks!!!

Different topic...
Contemplation has started - fall marathon or a fall elk bowhunting trip...which do I push for.

War and Peace the Philly Way

I wasn’t sure what to expect coming into the Philly marathon this past weekend. I was in good shape but just not good long distance running shape. Missing almost all of September from a calf strain was weighing heavily on me. I also knew very little about the marathon course other than it is considered to be ‘fast’ and has few hills (or at least any hills that are really daunting). So my basic plan was to take what the course offered and try to hit some fast splits and see how long I could hold on. I wasn’t sure if I’d crash at mile 16 or 24…but the crash was imminent.
I was super lucky and grateful that Theia & IronHubby allowed me to crash at their house the night before the race – not to mention being my taxi and tour guide. After dinner at Ralph’s and meeting/seeing a bunch of other KR’s, we hung out at that night being entertained by a Hanna Montana wannabe (and doing quite a good job at that). The 0430 wakeup call came early and after fueling up (7 banana cocoa pancakes for me) and getting a little bit of a late start (shocker) we were on our way into the city. We knew timing was going to be tight w/traffic, parking and pit stop lines. Our crew connected in the early Philly twilight (LL, Solar & twin, Moe, Scratch, Missy, PTom, Dr Wu) before the start and we soon all went our own ways. Theia & I made a beeline for the porta-potties – nature was screaming and the 25+ minute lines were painful!!! We got separated from Missy in the poop line crowds so I was hoping to connect w/her at the starting corral somehow.
Theia & I parted ways and I jogged to the corrals to find a comfortable spot in the 3000s. I didn’t quite hear the announcer give the countdown so I jumped in at the end of the corrals and started to make my way up but this was way too slow. So I risked life & limb and jumped the corral fence, even after having heard of other horror stories of starting corral jumping.
I found a corral further up behind the 3:50 pacer – not quite where I wanted to be but I figured I could quickly get up to the 3:40 pacer and find Missy (assuming she made it up there).
Little did I know there was a split start.

Usually my recall of a race and my ability to associate visual cues to how I was feeling in the race are good. Not this time. I remember so little about the scenery and where I was thinking certain things, where the up/downhills were – it’s as if I hit reset after the race.

1 - 8:11
We’re off – lots of walkers and very slow joggers, but I am noticing some folks going a little quick for this early in the race. I was searching the running crowds for Missy, and yes, yelling her name (we had planned on running together).
2 - 7:48
Still dodging and weaving and running as many tangents as I can.
3/4 - 17:23 (8:41 avg)
I knew LL’s fire department was here and was gearing up for bellowing his name but better than that, he was 30 feet in front of me. So, we hung there for ~5 seconds and ran together for a few minutes. LL, I gotta say, you were sweating like a banshee. I think I pulled over around mile 4.5 because my sock was balling up under my left big toe. It turned out my toe was numb from the cold – no balling of the sock….just a little wasted time.
5 - 7:16
One of three things for this quick split…there must have been a downhill here although the elevation map I saw showed an uphill, I hit my watch early or the mileage marker was off a bit.
6/7 - 15:52 (7:56 avg)
Just not seeing the mile markers because I’m more worried about my footing. I recall the road being very lumpy and very straight. The crowd was fun though.
8/9 - 15:27 (7:28 avg)
Ditto to the last comment. I recall starting to take note of how I’m feeling and I feel good – all systems seem to be clicking. I think this is where the road narrowed considerably – lots of parked cars and runners 3 and 4 wide (I briefly thought that to be pretty selfish and annoying – then I passed ‘em). I also popped my first Gu at mile 8.
10 - 8:16
Now that we have moved out of the city I see the 3:40 group up ahead and spot Missy. I give her a shout out, debated on hanging around but she looked locked in with the pacer crowd so I bailed. I didn’t want to mess up her groove.
11 - 7:42
Crested the hill and felt great – I passed a ton of people here. I was feeling really fresh.
12 - 7:41
I think this was along the river and I recall seeing runners on the other side…not much else going on in my head other than concentrating on not getting Gu all over my hands.
13 - 8:37
Coming back into downtown, my bladder is talking so I hit the port-a-potties for a quick stop. I guess I didn’t realize how disgusting those things were at 6:45AM.
13.1 - 1:44:ish
I hit the half and tried to remember where I was in previous races to compare my pace. I knew I had a good start and was just hoping to be able to hold pace.
14 - 7:53
Those of us who are in for the ‘long haul’ are on our own now. The spectators thinned out as did the # of runners. I’m looking around me wondering if I can latch on to anyone but I’m still passing a lot of people and wondering if I’m going too fast.
15 - 7:54
I think this is where the leaders started going by. Pretty inspiring to see them fly through.
16 - 7:58
I opted for Sport Beans here – still clicking the miles away. I’m starting to wonder when my body is going to revolt.
17/18 - 16:14 (8:07 avg)
I was really concentrating on the other side so I wouldn’t miss PTom and finally saw him. I also forgot to hit my split ‘cause I was pumped to see him doing well.
19 - 8:03
I figured Pacer was next so I started to turn my focus again to the other side of the road but the course split and I figured I’d miss him. Where the hell is that turnaround anyway? I think there was a girl running near me who was purposely trying to drag others down w/her whining about the noise, hills, wanting to be on the other side, etc. I started to feel as though I was struggling to hold pace – if not, I definitely would have worked to put her behind me.
20 - 8:14
I hit the turn and could feel the miles now. I was still capable of simple math and realized I had ~56 minutes to run the final 10K and still PR. Just desperately hoping my legs would hold on. I was entering uncharted waters as I had only run one 20 miler in preparation for the race.
21 - 8:28
The time bleeding started to get a little worse. I recall something that Voo had written about trying to pick up the pace instead of slowing down but it just wasn’t happening.
22 - 8:25
Avoid the death march…avoid the death march!
23 - 8:48
I pulled over real quick to stretch my calf muscles out. I couldn’t feel anything below my quads – my lower legs were completely numb.
24 - 9:17
Now my right hammy was starting to grab. Again, because I only had one long run, I didn’t know how far I could push the lactic acid/cramp sensation. I felt hydrated and full but it didn’t seem to help the cramping.
25 - 10:19
More stretching and hammy grabbing. Now the right quad was getting into the action so I treated it to a little percussive maintenance and that seemed to do the trick.
26 - 9:56
I sucked it up and just maintained a very conservative pace – no stopping or stretching. I knew a PR was out but seeing downtown Philly coming up was a welcome relief.
26.2 - 1:57
I think this was the shortest/quickest 0.2 miles I have ever experienced. The crowds were really pinched in – like running through a section of the Tour de France. I spotted the KR crowd in the stands (in reality, I only saw Solar) but had to turn my attention back to the last 100 feet – no falling now.
My last thought was wondering if Missy BQ’d.

I hit the food tent and sucked down 10 or 12 cups of the hot rice/broth and felt some warmth being restored. I couldn’t wait to get my gear bag and devour a whoopie pie or two.
I was able to avoid the death march (AKA, Piper shuffle) and ran the entire race, stopping only to remove a mystical sock ball, pee once and stretch multiple times in the last 4+ miles. Overall, I’m pleased with my time since my training cycle was put on hold for the month of September waiting for a calf strain to mend. So, I lost at least 3 20+ mile long runs – I’m convinced that was the difference maker in the late miles of the race. I seem to be stuck on 3:37 (my 3rd this year) for different reasons so I’m hoping to break that barrier in ’09. I think Philly is an easier course than the other races I have run, ripe for a big ol’ PR….just not for me this time.
I don’t think the weather or wind was a factor for me personally. I’m used to running in cold & windy conditions. I was also dressed appropriately and well hydrated but my lactic acid pump wasn’t conditioned to handle the late race load.

I was as prepared as I could have been but not as prepared as I really wanted to be unfortunately.

And my flight home….I just don’t remember it. Not one bit of it.

Finishing stats:
Chip Time 03:37:52
Overall Place 1629 / 7231
Gender Place 1327 / 4245
Division Place 252 / 714
Age Grade 58.3%
Pace 8:18.7
5K 0:25:00
10K 0:50:23
15K 1:14:41
20K 1:39:13
25K 2:04:20
30K 2:29:12
35K 2:55:29
40K 3:24:35

(I’m pretty happy w/my placement. I’m not usually that high up in the ‘rankings’)

Respect It, But Don't Let It Beat You

That's the way I'm gonna try to go into this weekend.



I'm just not in a good place right now (mentally). I haven't had a good run in a long time and I know that my endurance isn't there. My weight is about the same as this past spring, but I don't have the same 'hardened' feeling. And, I'm pretty certain about how my body is react this weekend.


I'm toying with the idea of putting fast miles behind me and waiting until I crash - bank some time and see how far I can take it. Or, I'll take it slow and steady and stave off the cramps as long as I can. It's going to have to be a race-morning decision. The bummer is that the weather is probably going to be ideal - mid 40's. Perfect for staying cool and no chance of overheating. I'm just bummed about being injured after committing to a 'destination' marathon.


Either way, it's gonna hurt a lot.
But I s'pose it's supposed to.


The biggest problem is and the thing I fear the most is.......I cramp. Bad.
I can drink gallons of fluids, eat salt bricks and drag an IV bag along for the ride but I'll still cramp up. History has shown that the 3:50ish hour mark seems to be the magic number when one of my quads wants to seize up - usually the right one. The grab to that is, the witching hour is 3:50 with a full training cycle under my belt.
That translates to what, 3:15 now? 3:00?


But it won't beat me. I have a few goals in mind, but #1 is no DNFF.


I just can't wait to drink beer, hang w/some cool folks and eat a whoopie pies (that I still have to make).
Then take a week off, run a little the following weeks and start to gear up for April.


I'm not looking forward to this death march.
I hope my predictions are wrong.

The 20

The one and only 20-miler before Philly was about what I expected it to be...brutal.

Unfortunately this training cycle was cut short due to the bumb calf. Typically I try to put between 2 and 5 20-22 milers under my belt so I'm going in a bit under prepared, a few miles short and a few pints low on confidence.

My previous weekend long runs prior to this weekend were 5, 9.4, 13.3, 16, 18 and 13.3 - all post-calf injury. All went relatively well and all were on a stone dust and pancake flat trail (abandoned rail bed). So undoubtedly, running 20 miles on pavement and with a few NH hills thrown in was going to be a challenge. I had one shot at 20 miles so I thought I'd really make the most of it. (I wish I could post a pic of the elevation profile)

I think it made the most of me.

It hurt.
A lot.
From the first few steps to the last. I knew I was due for a crappy run so I'm hoping I was able to get it out of my system prior to 11/23.

The one thing that's been missing has been that one run that really clicks. You know, THAT run where the miles just pass underfoot while the legs seem to go on autopilot. I haven't had one of those runs in a long, long time.

We'll see what 2 weeks of rest bring.

I'm now finding that one of the toughest decisions I have to make is what sort of treat to put in my bag for a post-marathon snack. I'm thinking of whipping up a batch of Grammy Clark's Whoopie Pies (I may just be able to bring a few extra).



Swimming update: I have timed my last three 1,000 yard pool sessions but they're not getting any quicker. Not that I care about that right now, but that's the only real measureable progress I can track right now. I can't swim the 1,000 consecutively. In fact I stop to catch my breath about 10 times. I have been able to increase the intervals that I'm swimming from 50 to 100 yards each, which is good and it's progress.

I like the challenge though. And I do feel faster in the speedo suit. I don't think I could go back to a baggy suit to swim laps.



Some other follow-up:

Pace predictors - I don't put a lot of value on them either. They make a good time killer and it's just kind of cool to see where some simple algorithms put your finishing time.

My long intervals (600 - 1200's) are typically run at a more uncomfortable pace - around 6:30 - 6:45 mpm.



I'm looking forward to meeting and seeing you guys in Philly!

A Few Halloween Pix

With her birthday buddy Dylan (he was born 2 hours later).

We took the hat off...quickly.

Some time on the yard to digest the sugar.

Thursday, November 6, 2008 Part II

Here's an article that someone sent to me - just makes you think a little bit.
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=cardio.activities&conitem=08409179b69fc110VgnVCM10000013281eac____

I haven't topped 45 miles/week while training for Philly - blame it on the bumb calf.
Actually, not until this spring had I ever topped 45 mpw training for a marathon.

I'm not worried about it - I just filed it under one of those things that make you say 'huh'.
And no, there will be no PR'ing in Philly. My (barometer) tempo runs are much more difficult now than they were this spring - same pace, same routes and same distances.

Some other useless information....my McMillan #'s:
Based on my 5K PR, my marathon would be a 3:20:49 - tempo runs at 6:58 - 7:16
Based on my 10K PR, my marathon would be a 3:26:01 - tempo runs at 7:06 - 7:24
Based on my 1/2m PR, my marathon would be a 3:29:30 - tempo runs at 7:16 - 7:35
My marathon PR says to run tempos at 7:33 - 7:52. That doesn't make much sense to me. I thought tempo runs were supposed to hurt.
I presume that everyone's profile is like this. The shorter race PRs yield lower marathon predicted times.
Sure is a fun way to waste some time.

Catching Up After a Little Hiatus

Ok, so it's been over a week since I posted. Shoot me.
I can't seem to keep up with life these days. My choices....run/swim/bike or write about running/swimming/biking - or the lack thereof.

Activity since 10/27:
M: 7.9m tempo (4 miles at tempo - 7:13 mpm pace)
T: 5.5m (8:50 mpm)
W: 5.2m (8:30 mpm)
Th: swam 1000 yds (I started to record my elapsed time, including my breaks between laps)
F:0 - planned on 4 miles but I figured the rest would be better.
Sa - 13.3 in the dark. See below.
---
M: 6m tempo (4+ miles @ 7:01/7:18 mpm)
T: 8m (8:10 mpm - faster than I wanted but I had to get back to work)
W: 6.3m (8:37 mpm, again a bit quick but it was comfortable)
Th: nuthin. Home w/a sick kiddo. She had a 102.2* fever last night! Ugh, poor little thing.

So, I'm happy that I have been able to fold some tempo runs in...finally. The speedwork is so critical to stretching out the endurance. I just don't have the long mile endurance to back it up. I need another 3 or 4 weeks to feel a bit more ready. I can feel the 'hardening' (as I like to call it) starting to set in though. I call it hardening where the mind and body start to really accept the long mileage - the training, time alone running and the resolve starts to really settle in. I do feel the difference in my legs also - the hardening that is, but the mental boost is what I'm really after. I'll only have one 20-miler going into Philly whereas I had 5 this spring and at least 2 or 3 for previous marathon efforts. This could get ugly.

So, my 13.3 miler this past Saturday.
A few things happened. DW and I had planned on going out Sat night with one of my Boston running friends (can't call him a running partner b/c we only ran together once or twice). They bailed b/c they didn't have a sitter (and they picked the date!?!). I dropped DD off at my 'rents house in the afternoon and hit the local trail, knowing I had maybe an hour of daylight left.
It got dark fast!
At about mile 3.5 I heard some rustling in the trees and spooked a deer, only to then hear more rusltling. Turns out a partridge took a liking to me, walked up to within 3 or 4 feet and hung around a bit. I started to run off and it started to run with me?!? This bird was so dumb I don't think it'll ever get shot (it is hunting season afterall).
So, I continued on and got to the turnaround point - my headlamp was already on.
Coming back, I had the waning sunset at my back but the canopy pretty much drowned out any daylight that lingered. It is an abandoned and refurbished rail bed (stone dust) however the slight undulations provided for an uneven landing surface...in the dark. The light from my headlamp made it feel like I was running while looking through a piece of pipe. Other than the illuminated portion in front of me, I couldn't see a darn thing. Very mind numbing which isn't a good thing. I stepped in a rodent hole at about mile 12 and realized how stupid I was for attempting to run the trail at night. I tried picking up the pace to get it done but feared a broken ankle, twisted knee, etc.
Thankful that run was done.

DD just woke up from her feverish nap. Gotta go.

just thinking

Today's tempo was just too hard I think. I recall running 8m tempos this spring and feeling like I was floating. Today, I think I was busy flattening hills, making potholes and controlling the local insect population (yep, sucked one in at 1.5 miles - a big, hard & crunchy one). I don't mind snacking while running - blueberries, blackberries, grapes, but a big old beetle isn't on my list of high energy snacks.

I looked back at my log/spreadsheet from this spring to see where my tempo pace was. I'm right on pace, but my endurance isn't there. No complaints - just an observation.

Today's result:
0-1.48 8:55 mpm
1.48-4.75 7:13 mpm
4.75-6.51 7:13 mpm
6.51-7.9 8:57 mpm
7:51 mpm average for whole run

I was thinking while running today - dangerous I know. The thought of going for a PR in Philly crossed my mind. I know I'm not in the kind of shape I'd need to be to get after it, but I'm afraid that I might be dumb enough to go for it.

It'll still be fun.
Painful, but fun.

Just a quick update....

Swimming update...coming soon to a blog near you!
In a nutshell I am noticing progress, I just haven't done any of the form/efficiency drills yet. I'm trying to focus on 'pushing the buoy' (pressing my chest into the water, swimming downhill, whatever you want to call it) and developing my upper body strength by using the pull buoy.

I will say that I'm not as uncomfortable in the speedospandexshorts as I was at the start but I'm not so comfortable that photographic evidence will be posted anytime soon.

Here's a pic from Sunday's b-day party. She didn't much care for the frosting on her fingers. Next time we're going to make sure that she's hungry before attacking a birthday cake.



And the results of my baking...














Other running stuff....This week I ran a 5m tempo, a 6.2 mile slow paced run and an 8 mile run (today) @ an 8:40 mpm pace. My calf muslces are letting me know that this may be a bit too quick of a ramp up. But I'm hoping I can make it through this weekend, ramp down next week and push out one more long run before tapering.

I predict pain on 11/23. Lots of pain.

Gettin' back at it

Feels good to put some miles back on my legs. I ran a solid 33.6 miles last week culminating in a 16 miler on Saturday on the rails to trails path close to my former hood. A very flat run but the trails provides a comfortable landing surface. A very quiet run - the most exciting part was around mile 2. I heard some rustling in the woods close to the path so I stopped and tried to spot what was going on. A ruffed grouse (aka, partridge) was just off the path so I did my best Dr. Doolittle and cooed a little. This bird definitely isn't long for this world...it walked up to within 6 feet of me. Not like I was camoflaged - I had a bright red shirt on.
Cool to see though.
All I could think of was how good it would have tasted - sauteed or roasted. Sorry, I'm a hunter/gatherer at heart.

Well, I finished the 16 in about a 9:08 mpm pace - although it did feel a bit quicker. I started to play the strange mental games at around 1:30 into the run. I just didn't want to be doing it anymore. But, I trudged on and finished just as my legs were getting crampy.

Sunday I had the nice fatigue feeling in my legs. Just perfect for chasing Pdiddy around at her birthday/christening.

Today I managed a 5 mile tempo run, with 3 being at a tempo pace. This is the first speed work I attempted since having a calf strain so it really felt good to take some deep breaths and stretch out the legs a little. My tempo pace was ~7:05 mpm for the first 1.5 and ~7:25 for the second 1.5 miles. Strange drop off that I'm attributing to the hills on my normal route.

Looking forward to jumping in the pool tomorrow. I'm liking the challenge of getting better at swimming.

It's supposed to snow here on Wednesday. WTF?

A few more thoughts on Rebound

Running 26.2 miles severly depletes those 'deep down' energy (fat) reserves - no doubt about it. Piling on another long distance effort on shortened rest can really test the endurance and stamina, as I found out.
I liken it to pitching a baseball game and coming back on shortened rest. You just need time to recover - the lactic acid buildup can last a good long while and will affect performance if rest/recovery is cut short.

Just running one race really beats you up causing lots of small muscle tears and in some cases, cracks in the bones (as suggested in the latest issue of RW). I don't know the science behind it, but from what I have read the lactic acid also tends to hang around long after the marathon is done. I do think you can train your body to not only survive a quick turnaround but to relish in it...even thrive. Obviously that takes time, lots of time and races.
Case in point....after VCM I spent a few minutes talking to a guy who was taking on the 50-state challenge. He had just knocked off his 27th state if I remember correctly and he said that some of his best marathons came on shortened rest.

Why don't I think I had the energy reserves in the last miles of my 2nd marathon?
I think part of it was diet. I didn't carbo-load as much as I probably should have. I have never done a true 'carbo loading' cycle:

Carbohydrate loading (http://www.usgyms.net/nutrition.htm)
To avoid running out of carbohydrates for energy, some endurance athletes like long-distance runners, swimmers and bicyclists load their muscles with glycogen by eating extra carbohydrates in combination with doing depletion exercises several days before an event:
- First exercise to exhaustion. Your workout must be identical to the upcoming event to deplete the right muscles.
-Then eat a high-carbohydrate diet (70-80 percent carbs, 10-15 percent fat, 10-15 percent protein) and do little or no exercise starting three days before your event.
- Muscles loaded with unused glycogen will be available to work for longer periods of time during competition.
See your doctor for advice before trying a carb-loading diet.

It was also hot that day so that definitely contributed to my pace slowing. I just can't run in the heat - especially after training all winter in New England. I think I would have eaten more pasta/vegetables 2 days before the marathon. I did have an aggressive training plan for the time in between - more recovery miles (i.e., slower pace) probably would have been more beneficial I suppose. But I trusted my training and I knew I had something left in the tank. I think the right recovery plan between races is a key part to being ready.

My pre-marathon routine is pretty well set and has been quite successful for me. The night before, I usually cook a big batch of whole wheat pasta stir-fry with fresh veges (olive oil, broccoli, squash, carrots, asparagus, tomatoes, olives and most importantly, artichoke hearts). No onions or garlic! The morning of the race (2 hours before) I eat a pile of vanilla banana pancakes with real NE maple syrup and maybe some fruit. I don't drink alcohol for 2 weeks prior to the race and I start to hydrate about 4 days in advance - drinking sports drinks (preferably something different than what they're serving at the race) and water often. Peeing clear for a few days is key. I'm also not a big fan of fried foods, pre-race nachos, wings or other greasy (crap) food. Getting a good night of sleep for at least two nights before the race is key also. I need sleep...no doubt.

I was only 25 seconds slower at VCM than my PR in Boston. This included one pit stop (no wait) and removing a rock from my shoe (tied w/double knots). I take that as a definite sign that:
1) I didn't run hard enough in Boston, and/or
2) The VCM course is much easier than Boston and didn't tax me as much.
3) My level of fitness was quite good.

I think they're all true.
I hope this helps.

Apply this quote to running:
"C'mon Meat, don't think. Just throw" - Crash Davis

Turnaround or Turn Around?

After reading the latest issue of RW and the article on 'Second Chances' I wanted to jot down my thoughts on a 30-day marathon turnaround - specifically my 30-day turnaround running back-to-back marathons this past spring.

First, a little background on my '08 training cycle. My winter/spring training went really, really well. Most importantly, I didn't suffer any significant injuries (not until 3 weeks before Boston, but that was a minor calf strain and it healed quickly). I was taking time off from work to stay at home with Pdiddy (late January to early June) and had help from family and friends to get my 5X/week runs in so all went pretty well. I also had a strong base of core training/lifting from December to February (at least 2X per week each month - although it would have been nice to keep that consistency right through to late March). Compared to previous years, I felt like I dominated my normal racing circuit including the Derry 16-Miler Boston Prep despite the snowy conditions (I think this race is more difficult than the actual marathon).

Along came April 21 and I was ready.

But ready for what? I knew I wanted to set a PR (weather permitting) - a sub 3:48, but in the dark recesses of my (self) competitive mind I was thinking how low could I go? I was pretty confident I could set the PR but had no clue about what pace my body could really handle and how much quicker I could or should be. The effort required for shorter races is so much easier to gauge because for me they're usually a byproduct of marathon training and the pain of racing just doesn't last that long. The last thing I wanted to do in Boston was to go out too quickly and gas out on the Newton hills or worse yet, seize up, injure myself and end up w/a DNF.

I wrote a pretty detailed report of my Boston '08 race on the KR site, but in summary, I finished in 3:37:25 and felt like I could have kept running. I ran everything in sub-9 mpm pace, even after having to stop once and stretch my calf out. As I stood on Boylston Street at the finish, I had this overwhelming feeling that I just didn't run hard enough - despite setting a monster PR. So, my elation was mixed with confusion, frustration and disappointment.

I'm not sure how many days it was after finishing Boston that I signed up for the Vermont City Marathon, but it was pretty quick and I instantly started to strategize my training regimen. I sought input from a few virtual running friends (PC) on how they prepare and rebound between races. Turns out that the training plan I drew up was a bit more aggressive than what they recommended. I took the advice to heart, modified some of my plan (other than the long runs) and set course.

In brief, the advice I was given was that my level of fitness wasn't going to suffer as long as I stayed active (running and XT) but I needed to give my body time to heal/recover. Additionally, I shouldn't be surprised that my energy reserves just aren't there late in the race. It was that last bit of information that got my attention.

In the 4 short weeks between Boston and VCM my mileage was as follows:
(Sun/M/T/W/Th/F/Sa)

W0 (26.2, 0, 0, 0, 4.5, 9.9, 0)
W1 (0, 6, 6, 0, 4, 20, 0)
W2 (4, 6.2, 8.4, 4, 0, 12, 0)
W3 (0, 6.4, 5.7, 0, 2.5, 9.8)
W4 (3.8, 0, 4.4, 3.9, 0, 0, 26.2)


For some reason, my W4 mileage was fast - all 3 runs were around an 8:10mpm-ish pace. I think I was pressed for time on every run so I opted to do a week of speed. I figured it was only a total of 10 miles and wouldn't tax my system any more than it already had been. My 4-week stint also included at least one fast workout per week as a tempo run. I also wasn't able to hit the gym during this time for any cross training - just no time w/stuff I had going on. So, the thought of being too one dimensional this late in the game weighed heavily on me.

Other than the inquiry I mention above, I hadn't done any research on how to rebound or get ready for a race on shortened recovery. I literally had no clue what I was doing. I just trusted my gut and my level of fitness. I also had Mt Washington to keep in mind - that race was also only 4 weeks after VCM. Deep down, I knew I should have run easier miles in my 4-week plan, reduce the speed work and get more cross training in....I guess my vision was clouded by visions of a sub 3:30 or something. (dream on)

VCM arrived and I felt light, lean and fresh although before the race started, I could tell I didn't have the deep-down energy reserves that I'd need towards the end of the race. Those rib-sticking glycogen molecules (aka, fat) were nowhere to be found. I opted for a fast start to try and beat the heat and laid down a 1:43:11 1/2 marathon time (only 4 minutes slower than my PR). I also ran a 20-mile PR (I just noticed that) so I knew I was kicking. At the 22-mile mark, I was still on line to run a PR - I hit the mile mark at 2:57:54 - 2 minutes ahead of my Boston pace...but I was feeling much worse than a month prior. This is where the late in the race energy reserves would have been nice. No such luck.

All told, I was exhausted at the finish, ended up walking quite a bit in the last 3 miles and crossed the line with a 3:37:42. I blamed the non-PR result on a rock that found it's way into my shoe at mile 20 but in reality it was definitely the lack of late-race fuel (despite Gu & Beans). I guess that advice was spot on.

So, where did I go wrong? Or, did I go wrong? Would I do it again? Would I change what I did? Would I recommend a quick turnaround marathon for anyone/everyone?

First, don't let that RW article scare you. I know I couldn't have rebounded after my first marathon whether it was one month, three months or whatever. I was mentally devastated after running my first. I swore off running; well first I swore at it, about it and then swore it off. It took a good 3+ months for the mental anguish to wear off (and 5-10 lbs) to realize running ain't so bad. In the following years (post 2003) I think I was ready to take on another full mary but life happened, baseball season came or I was injured and needed to recover.

This year I was let down after finishing Boston because I knew I didn't run hard enough. It's so tough to gauge how hard/fast to go out because a marathon is so daunting. A mistake in mile 1-5 can be so costly from mile 15 on.

Where did I go wrong? I don't know that I went wrong. Maybe running that 20-miler 2 weeks after Boston wasn't such a great idea but at the time I felt fresh. I took that particular run really slow and wanted to 'harden' up a little more before taking on Vermont. I think the only place I went wrong was not keeping up with my cross-training and not carbo-loading well enough in advance of VCM. I typically don't "carbo-load" in it's traditional sense. I don't need the extra weight to get by. Maybe I needed it for this effort.

Would I do it again? In a New York flipping minute! If I'm in that kind of shape or better, I wouldn't waste the opportunity. Additionally, I'd also encourage others to take advantage of their fitness level, if they're in a groove, are injury-free and feel physically able to give it another shot on quick turnaround. But patience is critical. I have learned a hell of a lot about my running self over the past 6 years. And I think my body has learned a lot over that same time period - how to handle the lactic acid, long miles, constant pounding, etc.

A few key phrases from the RW article that stuck w/me - things we all need to hear in repeition so they not only hit, but stay home.
"Training your expectations should also be a key part of preparation."
I set multiple goals for almost every race - from easy to near impossible.
"...redeem your racing hopes in the very same season."
There's always hope.
"It can be frustrating not to run-especially when you've got lots of pent-up energy-but the rest will pay off. "
This is just so difficult to do.
"you still won't be able to control the weather on race day, and so many other factors that could impact on your performance."
So control the things you can - get a good night sleep, eat well, train well and hydrate well. Don't let the weathermen get you down.



And about those self-portrait speedo pix???
You're more likely to see snow in the Bahamas.

Sorry this was so long

Too Friggin' Late...

To post what I meant to post.
Running this week has been uneventful - 5m on Monday and my left calf felt not too good. Again not painful but weak - probably more a matter of my brain getting in the way of my running. After icing both calfs last night as I was in bed, watching the Sox clinch a spot in the ALCS, I woke up this AM and both were sore. I figured it wasn't worth running outside on the hills/pavement (albeit very small hills) so I opted for swimming and the deadmill. Today was the first day I tried wearing a speedo swimsuit - shorts, not the skivvies. After getting over the feeling of being over exposed, I think it really made a difference w/my laps today. I could feel the reduction in drag. I still can't string together more than 3 laps comfortably, but it's getting there. Baby steps.
Four miles on the 'mill were annoying - it's so awesome outside, I can't believe I'm having to run indoors.

The topics I wanted to include....
- Recovering between marathons and my experience running them 30 days apart. I'm glad RW had the article in this month's issue - the GREEN issue.
- My stream of conscious thoughts as I sat on the corner of Atlantic and Summer in Boston this past Wednesday.
- My thoughts on my training right now....other than I know that I'm in for a world of hurt on November 23. It might make for some interesting spectating.

Hope to expound upon these topics soon.

The Road Back?

Friday was 3 miles w/the lil one in the jogger - a very relaxed and conservative pace (~9:15 mpm). I felt fine but I know pushing the extra weight of the jogger probably isn't the best thing for a recovering strained calf. Even on the gradual/easy hills I chose to run. Regardless, that was my first outdoor run in 3 weeks. I felt fine and I'm really 'jonesing' for outdoor miles.

Saturday was a planned 8-10 mile run on the rail trail w/a friend. She was looking to run slow b/c of a bumb achilles so it worked out great. Aside from the monster puddles and mud we hit...what a great run. Slow, but just what the doc ordered. I'm not back in the 'groove' - lots of work to do to get back there, but at least this is a step in the right direction. 9.5 miles, 1:24 ish.

As we ran I took a quiet status check of my 'temple'. And then the reality of Philly started to settle in. I don't have much time and the last thing I want to do is rush my training and wind up on the DL again. Looks like it's gonna be a run-to-run, day-to-day, week- to-week kind of thing.

Sorry, not exactly the most exciting post...I'm engrossed in the Sox game.

Cindi, I work in the environment, safety & health department for my company - a very large gov't contractor. My areas of responsiblity include air quality (Clean Air Act), Remediaation (Superfund, State Clean up Programs, etc) and various other programs.
Really not as sexy as it may sound.

5m or so planned for tomorrow. We'll see how it goes.

Fingers Crossed

Just to answer a few things first...
Solar/Heather - I didn't know I had a blog until Cindi reminded me that I should keep it updated.
And Solar, are you calling me a 4-stroker? Jeesh.
As I told Moe the other day - I have always been told to get the lead out. So, I have come to believe that there's a lot of lead down there (in the keister) causing me to sink - I feel like that's where all of my effort goes. Not even that foam tow thing will keep my 'south' end afloat.

I whack my head on planes all the time. You think I'd learn....DUCK, dummy!

Ok, so I logged 5m on the TM today. I started the pace at ~8:50 mpm, dropped it to 8:30 & 8:20 mpm for a 1/2 mile each (or so). I think that running slow and flat with a cushioned landing has helped the recovery. I don't feel 100% but at least I'm putting a few miles in. I am so chomping at the bit to tear up some miles.

I'm home tomorrow so I think I'll try and take the lil' one out for a few miles in the jogger. I have 8/9/10 on tap for Sat on the rails to trails route a few miles away from here. It's flat and not paved so I'm hoping it'll be a good 1st long run post-injury. I have to get rid of this calf thing...NOW! I'm hoping the injury bug stays at bay for good.

Random thought:
Yesterday, while waiting for my seminar in Boston on CO2, the Carbon Trading market, Global warming, etc I sat at the intersection of Atlantic and Summer watching the myriad of people exiting South Station on their way to work. I was just awestruck at the # of people filing into the city. I pulled out my notepad and jotted down stream of conscious thoughts that I'm hoping to post, but I left them at work. Interesting stuff...it was like watching live artwork.

It's got a name...I guess

The past 2 days I hit the gym for a deuce, practicing sinking prevention and ran a few boring miles. Today was 800 yds followed up with a 4.25 mile run. Yesterday was 850 yds (I think) and 4 miles. I feel like a truck. But today I did manage a 1/2 mile surge at ~7:50 pace, rested at a relaxed pace and then another 1/4 mile at 7:50 and then dropped it down for 1/3 mile to 7:30. It felt good to get some speed in and I have an off day tomorrow b/c I'm off at a business seminar in Boston all day - no chance to run.

My legs feel tired.

The good news is there wasn't any pain w/either run. I had the TM on 1% elevation if only to burn a few more calories and not pound the crap out of my legs too badly.

So the initial diagnosis for the tingling in my calf seems to be Exercise-Induced Compartment Syndrome. A friend of mine (happens to be one of the guys I run w/sometimes) is an ortho surgeon and gave me an over-the-cell phone diagnosis (via text messaging). I should get an examination but if it doesn't get any worse, I'm not too worried about it. Another friend/running partner of mine, also a friend of the ortho surgeon, is a PT. Her Rx = no hill workouts, foam roller and ice. The 'no hills' is gonna to kill me - flat terrain doesn't really exist around here.
Strange diagnosis b/c there really isn't anymore pain (knock on wood) and when it was painful, it wasn't in my shin.

As I posted in KR, my monthly mileage total is ~55 miles...ouch! I have some swimming and biking (I didn't track those totals), but nothing to write home about. That's gonna hurt on November 23 - that's about the only thing I'm confident about right now.

The 10% rule is probably going to have to go out the window over the next several weeks.

peer pressure and more information than you wanted...

Crike...people actually read these things???

Now that I have 10 minutes during someone's should-be nap time (she's actually fussing in her room right now) I can actually have a sip of coffee and drop a few thoughts here.

Maria, it's in the upper left calf. I believe it's the gastrocnemius (outer part, about 4" below the knee). Weird thing is that the skin is numb to the touch and light massage is also numb. Only when I put a fair amount of pressure on it can I actually feel it. The good thing is I did the foam roller last night and there was no pain...at all. Not that it means anything - I thought I was in the clear 2 weeks ago and it flared up just as bad.

I first noticed it after coming back from vacation - at the beginning of my run on Tuesday Sept 2. I did my normal post-lunch duck and run from my cube (from work) and made it about 0.5 miles and had to stop and limp back. I took the rest of the week off and did some stationary bike and lifting. Week of Sept 8 I worked up progressively in mileage 2 (slow on TM) -> 4(TM) -> 5 -> 4 -> 8...but I think I ran the last few a bit fast. I just looked back and my pace, other than Monday/Tuesday on the TM, was 8 - 8:20 mpm. The following Monday I went out for 6.2 miles and woke up Tuesday knowing I wouldn't be running that day or any day soon. So, back to the gym for more bike/elliptithingy/pool/lifting/stretching and icing at home every night.
This week I eased back into it even more. Since I can't seem to control my pace right now, I stayed on the TM despite it being some of the best running weather we've had yet.

I'm getting pissed b/c I'm supposed to be coming into the 'heavy' weeks in my training.
Following are my scheduled and actual miles run:
Week of - Scheduled - Actual
9/1 - 39 - 6.1
9/8 - 36 - 23.1
9/15 - 37 - 6.2
9/22 - 41 - 6 (so far - 5 on the TM planned this afternoon)
I'm having to revise my schedule but not sure where to go w/it so I have to play it by ear...or by calf. Today was supposed to be an 18-miler and I wanted to run at least 3 20-milers prior to Philly. Ideally, I would have run 5-20 milers (actually 2-22 milers and 3-20 milers).
It's been 5 weeks since I have had a solid week. That's a problem.

So you can see why I'm slightly nervous about my conditioning for a marathon in 8 weeks. I had grand plans of a PR but now it's all about survival. If I make it that far, I don't think I'll be tapering much - probably just doing to treat Philly as a really long run and see how it goes. I do think I'm going to start fast to get some miles behind me. I don't fare well when I'm on my feet too long. Everytime I have run a marathon over 4 hours I cramp in a horrendous way - despite drinking every mile, eating Gu, self massage, etc.

I'm not going to post my running schedule ahead of time - that's what got me in trouble last time. I think the running gods read my ROTD and sniped me. But, if you care to make suggestions, I'm all ears.
(for those of you who haven't met me, you'll see that I really am ALL ears when/if you do).

I'm not going to be able to hit 50 mpw this training cycle - not enough time between now and then and I really don't have the time during the day to bang out consistent 10/12 mile weekday runs. This spring I was able to because I was at home and had help from a friend or two watching DD while I ran.

We'll see how this coming week goes. More ice. More TM. More bike. More swimming. Hopefully more miles.

Cheers

Suffering

From a calf strain...again. Usually it's my right calf, but now it's my right. So I'm on the DL. These are supposed to be my heavy mileage weeks in preparation for Philly. I think I'll still be able to run the 26.2, or at least run/walk it, but the PR is definitely out of the mix now. I was really going to try and get after it this fall too.
Disappointing.

So, I'm not running the rest of this week, after a 24ish mile week last week, 6.2 the week before, and 6.2 this week, I'm pretty much going to have to start over whenever the discomfort disappears.

Sucks.

A Dog Day Post

Just getting this bad boy going again.

I had a successful spring racing season - set a PR in Boston followed by another 3:37 marathon (20 seconds slower than Boston ) at the VCM. I could have had another PR if not for a rock in my shoe at mile 20.

I can't figure out why I haven't signed up for Philly....or another fall marathon yet. I guess I'm just afraid that the rug will get pulled out from under me...as it usually does in the fall.

Still debating on how to tackle a fall marathon - if I do one. To shoot for a PR or not. I won't be able to put the same volume (of miles) in that I did this spring so I have to shoot for the quality workouts but I know I won't be hovering around 191 this fall either. So...it'll come down to strength and confidence.

An "E" ticket ride for sure.

16 Miles in "Flurries" = a PR?

The Derry Boston Prep 16-miler was today. The weather forecast said light flurries on and off throughout the day.

I got up this AM at 7 (with DD) and once again the weather folks were off a bit. We already had 3" on the ground and there didn't seem to be any let up.

One of my running friends came to my house @ 830 to ride and pick up Scoot (another friend) to head to Derry - all seemed good. Until they said it was a 10 AM start. I had it in my mind that it was an 11AM start. Oops.
We couldn't drive any faster - the road sucked and were really greasy. The way over to the start we were debating if the race was going to be held or not. We ended up calling the race director's phone...and sure enough, the roads were 'safe' to run on.

Long story short, we got there, stretched out - sort of, on a wet gymnasium floor, changed, did our 'bizness' and headed to the start. Oh, and it was still snowing. The roads were all covered in snow - about an inch or two. The plow guys seemed to have slept in this morning. Everyone was saying a dusting, and that's what we got. It's just when you're tackling 16 miles, and hilly miles at that, even a dusting can be super treacherous.
My plan was to push myself and shoot for a PR. I thought the conditions were going to throw a wrench in the middle of it all.

We made our way to the start line and started to worm closer to the front - I only got ~70 yards from the front and we all started moving - had no idea the race was starting. Chaos...my brain was going nuts, not knowing what/how I wanted to run the race.

The first mile was way too crowded...too many people on a small 1 1/2 lane country road, slogging through the snow. I started w/Scoot (he just ran Disney 3 weeks prior in 4:00) and found our other friend ~ mile 1. My goals were different than theirs. We ran mile 1 in 9:42 - ouch.
The road 'opened' up a little around 1 1/2 miles - the snow had been pretty well pulverized into slush, so I tried my best to find openings and put some of the masses of people behind me.

I felt okay to start. I cranked up the pace to below 8 mpm (not really intending to run that fast, but it was mostly downhill) and held onto a quick pace for a bit. My pace was all over the place b/c we had a single track through the snow on the road so you were sort of locked into the pace of the person in front of you. To pass meant you had to wait for another track to open up or brave the 2" of packed/unpacked snow that had accumulated.

This race has a really nasty elevation profile - constantly going up and down. I get more nervous for this race than I do all others. The conditions, as witnessed today can really throw any strategy or goal for a real loop.

My splits - as best I could manage:
Mile 1: 9:43 (~40 seconds from start line - crowded start)
Mile 2: 7:39
Mile 3: 7:23
Mile 4: 7:38
Mile 5: 8:48 (hit my lap button late)
Mile 6: 7:35
Mile 7: 7:56
Mile 8: 7:49
Mile 9: 8:11 (avg, 16:22 X 2 miles)
Mile 10: 8:11 (avg, 16:22 X 2 miles)
Mile 11: 8:43
Mile 12: 8:44
Mile 13: 8:29
Mile 14: 7:41
Mile 15: 8:11
Mile 16: 7:23
Total: 2:10:12 (watch), 2:10:35 (clock time)
I hit my watch well before I hit the start line...so I think I lost close to a minute. It was a chip timed race, giving splits at the 5m, 10m, 1/2 mara and finish....but not a chip timed start.

I hit a 2 minute PR. Even in those conditions. I felt strong on the hills, slow but strong. And I was able to really turn out a good kick on miles 14 and 16. I started to bonk on mile 15 but the Swedish Fish saved the day.

One last note.
I never tried Gu on a long run...until today. On a whim.

I think I'm going to live by those little buggers from now on. I took a lemon-lime at mile 8 and felt completely buzzed from mile 9 to 13. My legs were super energized for the hills and I had energy. I think I'm going to add Gu to my marathon repertoire from now on.

Pretty psyched, but I know I could have shaved off a few more minutes - getting rid of the slow start and pushing myself in a few other areas of the race could have led to some Clydesdale Hardware.
Live for another day I guess.
Next up...the 1/2 at Hampton in 2 weeks. A new 1/2 marathon. Going to be a SLEAZY 13.1 miles for sure.

Monday Icicles

Whoa, it was cold today.
And I didn't realize it had been so long since I had logged in. My bad.
5.1 chilly miles today. Today is the first day of my stay-at-home stint, caring for our little girl. So far, so okay. She's a handful, that's for sure. I went to M&D's house so they could watch her while I ran. Thankfully Mom was there - DW got a little fussy and I think that Dad was entirely freaked (turned off) by the situation. Dad is retired and home - mom still works at her insurance agency (she's the boss). So, I'll be there again tomorrow to get my 6 miles, leave DW there and hope for the best.
Other than that, everything else was smooth. I was pretty friggin busy doing chores, errands, feeding, changing - not much "me" time other than my run. If that's the way it's gotta be, then so be it. I can't wait to be able to use the baby jogger. I have a hand-me-down and I hope it's functional. I don't feel like spending more (big) $ on baby garbage that has a very limited life.

I could get used to this I think.
I don't dare suggest, as in seriously suggest, that it's time for another little one.


Yet.
Cheers

(I still have to post 'my story' here. How I got started, what's behind me, etc. In due time)