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.
Monday, October 27, 2008
Wednesday, October 22, 2008
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.
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.
Monday, October 20, 2008
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?
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?
Monday, October 13, 2008
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
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
Thursday, October 9, 2008
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
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
Tuesday, October 7, 2008
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.
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.
Sunday, October 5, 2008
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.
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.
Thursday, October 2, 2008
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.
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.
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