2oh

The Graphic Details - Chapter 2 continued

2011-03-26T18:40:00.000-07:00

So what really scared the crap out of me and really made the condition known were the photographs from inside my knee. Sure, having the doctor tell me what was wrong was pretty effective, but actually seeing the difference and conditions inside my knee really made an impression.
First, this is what a healthy knee is supposed to look like. This is the medial facet of the patella and the trochlea (knee cap and inside of the femur):

See how the surfaces are smooth, unfettered and there is no discoloration? Nice, huh?
Now let’s move to the lateral portion of my knee (the outside – where the illiotibial band connects into the knee joint.) This is the back side of the patella – called the lateral facet.

And so is this.

This is more towards the ridge (middle) on the backside of the patella. See how it’s right down to the bone – the white stuff is the hyaline cartilage and is supposed to have a continuous and smooth appearance and not look like it was just hit with napalm.

And now the kissing part of the lesion. This is the “base” of the femur where it meets the knee joint, called the trochlea.

The top of the image inside the circle is the trochlea and you can see how it’s not worn down to the bone, as is the patella on the bottom (bottom left inside the circle you can see the exposed bone). This is a Grade 3 lesion – blistered and damaged but not gone.

So these pictures pretty much stopped me in my tracks and has me second guessing pretty much everything I do. The unfortunate thing is that the conclusion is inevitable but the path I take to get there is what I’m trying to affect. More impact = a faster path to osteoarthritis. Hopefully the lower impact options will prove effective...both in knee longevity and weight management.

The really shitty part is that I’m really just not looking forward to spending a few thousand dollars on a new bike. Crap, that’s a lot of pairs of running shoes! I’m not going to buy used as I don’t really know anyone who is selling a bike and I have enough problems of my own. I don’t need to buy someone else’s problem(s).

I can't wait to get outside though.

Knee - No Progress, Chapter 2

2011-03-26T18:34:00.001-07:00

(I have actually had this written for quite a while but never got around to posting it. So here it is, finally, with some recent modifications.)

I spent the 4 weeks between my (12/2) surgery and first post-operative meeting and my meeting in early January (1/10) researching options for treatment or repairing my knee. Whether it was reading what wikipedia had to offer, soliciting articles from various medical journals, digging into other online resources (www.cartilagecare.com), investigating advertisements seeking candidates for knee pain studies or contacting pharmaceutical companies for information on their latest technologies…I was on it.

Not that I wasted my time but unfortunately none of it is applicable to my situation. I guess any knowledge gained is good knowledge, but it sure as hell is frustrating.

After meeting with my doctor in January, in the middle of a 20” snowstorm nonetheless, it turns out that I have a kissing lesion, so it not only affects the patellar articular cartilage (Grade 4 defect), but my femoral condyte (lateral troclea) is also damaged to some extent (Grade 3 defect). That means that I have damage to the cartilage on the backside of my kneecap AND to the tip of my femur – the two surfaces touch when the knee is cycled, therefore it’s called a kissing lesion. And, to boot, neither lesion is contained...meaning, there is no definite edge to the outer edges of damaged cartilage. The edges of the damage is still frayed somewhat and it was left that way intentionally. Because the cartilage is in such limited supply, it’s better to be left in place even if it is damaged. Only the fragmented and floating pieces were removed as a conservative measure. (as part of the synovectomy – removal of the synovail sac in the knee (the sac full of fluid that increases the lubricity of the knee).

Makes sense, I guess.

My orthopedic surgeon is the top dog in the area and I trust him implicitly as he is a conservative physician, he really knows his shit and is an athlete himself. He spent a good portion of my January visit explaining his philosophy and talking me off of the cliff of taking any drastic actions while "my head was in it". He emphasized patience and that I can and will return to some activities if I want, but everything comes with a risk. This knee issue is going to be a process – a long process. Right now, we start with the most non-invasive and easy to implement options to see if we can work with what I still have and keep some level of activity to keep the knee strong and stable.

So what does this really mean?
Obviously anything I do is my own choice. I could start running anytime if I really wanted. I could also seek a second opinion or give the cartilage replacement technologies a try (like autologous condrocyte implantation). In the end, the pictures say it all and the conclusion is likely to be the same. Long distance running is out of the question…for now. He even frowned on 10K's (this little bit of advice or specificity is something that I actually had to pry out of him). So, again, I am not running now or anytime in the near future…but I haven’t ruled it out entirely. Stationary biking has at times been quite uncomfortable as has, believe it or not, swimming. Sure swimming is uncomfortable because I totally suck at it but some of the kicking motions at times tweak my knee. The indoor stationary exercise just hasn’t been cutting it for an equivalent caloric burn or from a motivational (or fun) perspective. I am heavier than I have been in about 8 years (*) and I don’t really look forward to any of my workouts…they’re just flat out boring!

(* - some of this is admittedly muscle. I have been lifting 1-4 times per week on average. There is an obvious and ever increasing layer of fluff though that’s pretty nasty.)

It’s time to go road bike shopping…or better put, bike buying.
I’ll include some pictures from my post-op report in a separate post. The pictures really tell the story.

Knee To This Point - Book 1 Of The Novel

2010-12-29T07:33:00.000-08:00

The Recap:
Things seemed to be "normal" until October 15th...then my knee swelled up and didn't get better. By the following Wed, it was still swollen and had some general pain (a new symptom) so I called my ortho friend and was able to get an appointment that Friday, with an MRI.
I continued to run a little, logging a 6 miler the following day and put in 15 miles the following week (a light week) and 27 the next. Then, we had to shut it down.
Other than walking on the TM (at an incline) and stationary biking, i wasn't really alllowed to do much else.
I had the knee aspirated (drained) on 11/3 to have the fluid tested for gout, rheumatoid condidtions and Lyme disease - thankfully they all came back negative.
Next, it was time to schedule the diagnostic arthoscopy as no other causes of the swelling had been found (other than some suspected arthritis behind the kneecap).

So, 12/2 I was schedule for and had the diagnostic arthroscopy of the right knee. The procedurel was quick and the doc gave me the news after the procedure but the general made me feel like a drunken freshman. I couldn't remember a thing other than he said that he saw a lot of bone and did the synovectomy (removed the fluid lining in the knee). Physical therapy started the next day and I was still in a fog from the general and the codeine...and I drove myself to the appointment (doh!).

Physical therapy continued to progress and I had my post-op appointment with my doc on 12/15 and then the really bad news hit. The good news is that my knee is in really good condition - all ligaments, the meniscus and other connective tissues are excellent. Other good news was that the synovectomy seemed successful and he was able to remove much of the floating gunk in my knee that was causing some of the pain and swelling. The bad news was the condral defect on the back side of my kneecap, called a lesion of the patellar articular cartilage. Basically, this is a hole in my cartilage likely caused by some form of traumatic injury (like running into a chain link fence column full speed while catching in a baseball game) and instead of healing it progresses over time like a speed bump. Well, it must have reached (close to) critical mass for it to swell and be painful. Typically a condral defect is a direct line to osteoarthritis and because my defect was already abraded down to the bone, I am well on my way. The pictures of the defect (I'm trying to get copies so I can share) were pretty nasty - it looked like an explosion with jagged edges sticking straight up.
I was dumbfounded. Scared. Bummed. Confused. Aimless.
I still am.

So, since then I have been reading on condral defects and their remedy, speaking and exhanging information with Genzyme on their Carticel process and considering how I want to or should progress.

My thoughts moving forward....

1) No running for the foreseeable future. Since part of the diagnostic arthroscopy was to perform a debridement around the rough edges of the defect, I don't want to cause any further damage from pounding or excessive strain. Any further damage means more intrusion (operations) to make a clean site for implantation if I choose the options I am considering.

2) Pursue autologous condrocyte implantation (ACI) as the option for my knee. In speaking with my doc the last time I was there, he didn't sound too optimistic in general, but mostly for microfracturing the surrounding bone (a common, seemingly short-term, fix for chondral defects - it causes the marrow to leak into the defect forming fibrocartilage - sort of like a cartilage scab. This is a different structure and type of cartilage than the hyaline (hard, glossy cartilage) that exists in the joint. Over time, the fibrocartilage can loosens and break free - it's not as durable as the hyaline cartilage), mosaicplasty (age limited - typically patients under 40 size="3">or use of a synthetic patch (implanting a durable substance {sometimes a smooth metallic surface} in the chondral defect to protect the bone. This has a limited lifespan and will require that I restrict my activities for the rest of my life). So other options don't provide a very good outlook.

3) Since I have a patellar chondral defect, and not a "kissing" defect, my chances that this is likely to be covered by insurance are not as good. If I had a kissing defect, it would be more likely covered by insurance as ACI used for femoral defects is FDA approved.
(A "kissing defect refers to a defect on both sides of the condyle surfaces - the patellar and femoral condyle - luckily, I don't have this). I have an uphill battle with this one but during my coversation with Genzyme (the owner of the Carticel process) they seemed to be more confident as long as other invasive/uninvasive options have been pursued or would prove useless or are infeasible. I'm hoping that my doc will go on record that a temporary fix isn't worth it - it does nothing for my quality of life.

4) I'm curious if the insurance company will deem ACI a non-critical procedure - I can still bike and swim, I just can't run. This would be ruinous. Not only from a selfish perspective (running marathons, etc) but from a quality of life perspective in enjoying life with my family, etc and always having to worry that I am fast tracking to osteoarthritis and whatever I do could further accelerate that process.

So, in a nutshell, that's where I stand. I have an appointment on 1/12 with my ortho to discuss moving forward, his thoughts and hesitations on my prognosis and potential for fixing my knee. I have no plans on toeing the line any time soon so you'll all have to pound out the miles for me. I'm jealous, that's for sure as I wish I were out there enjoying the cold air up my nose and in my face. In the mean time, I have to keep my BMI down so I'm still elligible for the surgery.
Seriously.

Yikes!

...more to come. sorry it has been so long.

The 2010 Cycle

2010-04-23T22:19:00.001-07:00

The Training:
Coming off of a real test of my will to finish a marathon at OBX (November) I was looking forward to putting a solid winter training cycle together for a good bout with the Boston course. However, just after coming home from a pre-holiday work travel trip my back locked up in an unforgiving spasm leading to 3+ weeks of no activity other than physical therapy and back strengthening exercises. In addition to three zero-mile weeks, I had to rebuild my mileage which took a little longer than I expected and I was forced to sacrifice both speed workouts and race events. January turned out to be a 71 mile month or about ½ of what I normally try and bank for the month. Not a good way to start off the program, for sure. One last factor was the post-holiday fluff that I was sporting. I had managed to crawl back into the ranks of the true Clydesdales – a value on the scale I hadn’t seen in 2+ years. That was pretty depressing.
February turned out to be a better mileage month (120) although it was still only ¾ of what I had run in previous marathon cycles. Still building base and focusing on hill workouts to build my strength, I was also doing some weight lifting to build upper body strength – the running induced muscle atrophy in my shoulders gave me the feeling that my shoulders were floating in their sockets. I was mixing one or two days of core work in but still feeling like my back could give out at any time so my confidence and desire to pound out the miles were both suffering. Then my knee swelled up to twice its normal size – an obvious sign of ramping up my miles a little too quickly while carrying around a bit too much weight. I actually think the blown up knee was caused by some of the cross training lifting I was doing, specifically hamstring curls on the exercise ball. Okay, no more hamstring curls but still I lost some valuable training days and miles to yet another annoyance. My long runs were making their way into the 16-mile range but instead of ramping up, staying at a base distance to let my body acclimate, I had to press forward, increasing both the weekly base runs and my weekend long runs.
Despite being a little dinged up, March turned out to be the second thickest mileage month (192) I had ever put together. Necessity does wondrous things I guess. I was finally able to start folding in some longer distance tempo and progression runs (8-10 miles) an 18-miler and two 20+ mile runs but I still wasn’t able to drop the extra poundage as in the previous two years. This was worrisome, but at this point I wasn’t shooting for a PR come April 19 – a solid effort in the 3:30’s and avoiding a major late mile blow-up was my target. I was also planning on a two week taper as opposed to three weeks.
April started with my last 20-miler and then I jumped into taper. Taper was okay, I didn’t go out of my mind and my resolve was pretty solid with respect to my self-induced zero booze, junk, and dessert mode. My cheats were one glass of wine, about 20 M&M’s and a few potato chips here and there. I didn’t have the chance to weigh myself before and after but I didn’t feel like I had softened up with unnecessary weight. In fact, I think I lost more weight in taper than I had during training. I got a little boost when I got a note from a fraternity brother (who I hadn’t seen in quite a long time) that he was looking to run about the same pace/time and would be in the nose-bleed corrals as well. Very cool…a running partner for Boston. Something I hadn’t had in quite a few years. It was his first Boston so he accepted the offer to come down to the house (Respite) pre-race and enjoy the peace and solitude. In addition, some other out-of-town friends were coming down (some of whom were also first-timers) so I was looking forward to seeing everyone.

Race Day: Great weather…check.
Pre-race pancakes…check.
Pre-race purges…check.
To kill time in the corral, I made my way around and was wishing all other Respite runners well. After the 2nd wave start sounded, I ended up having to wait for 3 corrals to pass before connecting with Alan so that meant an additional 3,000 runners that would be on course in-front of me. Great. We walked up to within 15 feet of the starting line and off we went. I actually started my watch early…by about 3 seconds. Time in the bank for me. Heh.
To say the course was crowded is an understatement. It didn’t seem any worse than previous years but still the amount of energy I am having to burn to get some form of pace started up, find space to run and avoid the slower milers is just ridiculous. I don’t feel taxed, never lost my breath and Alan and I are able to stay within line sight of each other. There was no chance at running tangents or even staying on one side of the course. We were constantly switching sides trying to find the open road. I started drinking at mile 3 and was happy to see the 5K mark pass. After an expected slow mile 1 we inadvertently dropped the pace into the low/mid 7:40’s and tried to find our way back to the 7:50 – 8 mpm range. Funny thing, we never really discussed a goal pace and I think we both just let comfort take control of our race. There were times that the crowd barriers necked down causing some pretty bad bottlenecking and really limited the space to run (Framingham @ the 10K especially). We were able to find some room after Framingham and start to run some tangents but we were still dodging a lot of runners and wasting precious energy. Coming into mile 10 a female runner decided to break left for the port-a-johns and pulled a rear leg sweep on me. I nearly Supermanned into the pavement only to catch myself before touching down with my hands. WTF?!? I’m just lucky I didn’t pull or pop anything.
I got a pretty good boost from the Respite Center crowd at mile 10 (and a Powerbar). Alan and I stayed together for the next several miles and I was giving him some cues on what was coming, we checked each other’s pace and told a story here and there. We made it up the Rt 128 (mile 16) hill with a pretty even pace and entering the 2nd hill I told him I was going to back off a bit. I lost sight of him around mile 18. It was here that I had my first communication with my right quad – a slight quiver waiting to cramp. I focused on cutting all tangents, took my Gu and tried for force fluids down (I wasn’t feeling much like drinking). I passed an acquaintance at mile 20 and wished him well. My hamstrings were now starting to talk so I had to constantly switch my stride, short to long and vice-a-versa to keep from cramping. I was able to hold off the cramps until mile 24 which I was pretty happy about. I did run through a lot (cramps & pain) more this year than in races past so if anything my experience was helping to manage the muscle fatigue. I was forced to take my first walk break on the uphill for the Mass Pike bridge – I knew I’d lock up on the uphill if I tried to power through it and I figured I’d save some for the last mile +. I took a few more very short walk breaks to fend off leg cramps that would have been completely stymieing. The last walk break I was intending was at the top of Hereford Street, the final turn, and I was trying to lube up my legs enough to make the jogging motion for the last 3/10ths of a mile.
I was able to hold it together for all but the last 30 feet. I was almost passed the VIP stands and in the paint for the finish area and my legs totally locked up forcing me to stop or fall over. I chose to stop – not wanting to make the 6 o’clock news. After a quick hamstring stretch I put together the last few rigid steps of my marathon and no sooner did I cross the timing pads and finish line, I locked up once again and froze in place. A volunteer was trying to get me to move but any movement felt like dozens of daggers being sunk and twisted in my quads and hamstrings. I pleaded for a few seconds to bend and stretch before I moved to the side adjacent to the finishing stands. Finished. I was finished and I felt finished.

I knew the last few miles were going to be especially difficult given my abbreviated training cycle but standing there rigid in pain, I just wasn’t feeling satisfied or like I had accomplished anything. I chuckled to myself that I almost ran the perfect race for my training but I was 30 feet shy. I started to make my way down Boylston to get my foil blanket and vittles and Tracy was waiting for me on the barrier fence. We chatted for a while, said hello to another Respite runner (qualified), took a few pictures and parted ways to meet up at the post-race meet-up.

Seeing everyone after the race was great and finally having my better half meet some of my virtual friends was nice. Now I can put a few faces with names and it won’t seem as foreign to her.

Fighting the crowds in the back of the pack is getting old…really old. I know I burn way too much energy and attention having to weave and bob, changing pace and moving from side to side on the road. I have been saying that it’s good inspiration to try and qualify but after enduring such a cataclysmic collapse at the end of the OBX marathon I don’t care to relive that pain anytime soon. I have to evaluate where I want to go and what I want to do over the next few weeks, while starting my short cycle to get ready for Mt Washington. I’m debating on early registering for a fall race, buying a coach (garmin) and seeking some advice on training tips to put forth an effort to give a 3:20:59 a shot. I don’t think I was very far off last year but as with anything, the last 10% will take 90% of the effort. Shaving an additional 10 minutes off of my PR will be a stiff task.

Splits:
8:35/7:42/7:48/7:49/8:02/7:51/16:10/8:00/7:55/7:55/7:47/7:51/
7:50/8:00/7:59/16:18/8:03/8:26/8:55/8:15/8:22/8:29/10:01/10:31/2:29

looooong break

2010-02-13T14:59:00.000-08:00

So it has been a while since I've been here. Welcome back, me.

Hope you're all doing well. I'll try to come back soon and catch up on the past 5 months.

peaks, valleys and plans - posted September 16

2009-09-01T11:49:00.000-07:00

So my tempo run 2 weeks kicked some butt. I felt good and was really trying to keep my level of effort (breathing/turnover) hard and yet still smooth. It panned out. I don't run w/GPS so I don't have a clue what pace I'm running at any given point. Management of my run is all by feel and paying attention to my effort level. I really try to pay attention to my breathing and turnover and keep them relatively the same for the run - factoring in hills and getting tired towards the end of the run which obviously will decrease turnover and increase breathing. The course I usually run my tempo (at work) is a long gradual uphill, followed by ~3/4 mile slight downhill and then more rolling hills that are mostly up (so they seem). It's not 'ideal' for a tempo workout but good for varying my effort and trying to keep a consistent pace.
The workout:
warm-up 1.6m 8:16mpm
tempo 1.8m 6:42mpm
tempo 0.8 6:43mpm
tempo 2.1m 7:05mpm
cool down 1.7m 8:52mpm
7.94m total (7:36 mpm avg pace)
Nice! I did peter out at the end of the tempo but really felt okay about my effort. The tempo pace is faster than I have done before - by about 20 seconds.
Note to self: that does not translate to a marathon pace of 20 seconds faster!

----------------------

So while I was out on my long run this past Saturday I again caught myself thinking that I could lop off another 9:21 from my marathon PR. This would put me at 3:20:59 and thus a BQ. My mind was really spinning as I struggled along.
I eventually came to the conclusion that I'm fu#king high if I think that's possible. That's a 7:40 pace - for the whole race! After struggling through the 22 miles, I looked back at my splits from Boston 2009 and I only ran 3 miles at a sub-7:40 mpm (see below). Also, if my past marathon performances have been any indicator, I'd have to bank 5-6 minutes (at least) to account for the late race fade.
(I have noticed that faster marathon times help me avoid late race cramping. I guess I can call that incentive to run faster.)

This may be a bit of a surprise, but I never really set a specific target pace or put a race plan together (scheduled splits) for any of my previous 9 marathons. Granted I had an idea of what time I wanted to run, but never really set a 'goal' per say. I actually mentioned this to a friend just before Boston and he said he could never run a race without a plan. I don't know if I could follow a plan to any level of precision just because there are so many unknowns that can and do occur in the course of a marathon. I have always had an idea of what I wanted to run but I typically ran at a level that I felt comfortable at and tried to hold it for as long as possible. Running to a specific plan seems like a situation ripe for disappointment. The scenario plays out sort like this...
- a goal pace is missed for a mile
- okay, make it up in the next mile
- miss the new goal time and have to make up even more
- repeat
- get tired and fall apart from mental exhaustion

(This doesn't really hold true to my 5K PR - I latched onto 3 guys who were running a 6:30 pace and held onto them until about the 2.9 mile mark. I ran a PR but not the sub-20 I was hoping for. Die another day I guess).

Now I'm pondering the thought of 1) a BQ and 2) running to a plan in a marathon? Not to mention, this will be on a course that I'm completely unfamiliar with (a few bumpy hills, portions that are dirt/wood chip paths and the potential for heat being that it's in NC)?
I just can't figure out if I'm serious about giving it a legitimate shot. I think it's too much pressure to put on myself and might detract from the level of satisfaction I get from running (I dare not call it enjoyment.) There's still just under 2 months to convince myself to try and go for it...or not.
I know what the eventual plan will sound like - run like hell, see if the 7:40ish pace is manageable and try and hold on. Let's see if we can execute it.

Boston '09 splits and the time I'd have to carve to BQ
Mile 1: 8:14 (-34)
Mile 2: 7:46 (-6)
Mile 3: 7:46 (-6)
Mile 4: 7:45 (-6)
Mile 5 : 7:51 (-11)
Mile 6: 7:48 (-8)
Mile 7: 7:49 (-9)
Mile 8: 7:47 (-7)
Mile 9: 7:46 (-6)
Mile 10: 7:36 (stet)
Mile 11: 7:39 (stet)
Mile 12: 7:44 (-4)
Mile 13: 7:48 (-8)
Mile 14: 7:48 (-8)
Mile 15: 7:27 (stet)
Mile 16: 7:44 (-4)
Mile 17: 8:09 (-29)
Mile 18: 8:09 (-29)
Mile 19: 8:08 (-28)
Mile 20: 8:12 (-32)
Mile 21: 8:47 (-1:07!)
Mile 22: 8:05 (-25)
Mile 23: 8:39 (-59)
Mile 24: 8:57 (-1:17!)
Mile 25: 8:41 (-1:01!)
Mile 26.2: 8:43 avg (-12 or limp home)

just catching up

2009-08-25T19:24:00.000-07:00

Okay, I have to get back into it - this blog thing and running in general. Work, life, etc has been pretty demanding lately so my mileage has been way down - much to my marathon "training" detriment. So with 10 weeks left until OBX, I have to start cram-training.....again. My mileage totals for the past few weeks:

Week Ending - mileage total - long run
7/5 - 18.9 - 8
7/12 - 28.5 - 10
7/19 - 26.7 - 12.5
7/26 - 26.8 - 12
8/2 - 35.5 - 14.3
8/9 - 21.8 - 10
8/16 - 41.1 - 16.6
8/23 - 18.4 - 6+ (no LR)

My mileage was way down last week b/c of vacation and all of the driving we did. I did get 2 speed workouts so maybe that makes up for some of the slacking. Tuesday's workout was 4X800 +/-. I ran at a good clip for ~3:30 figuring it would be about 800m - only problem was I forgot which street I started and finished at after my turnaround (I ran an out & back). So, I wasn't really running for consistent pacing but more just to get some speed done.

I'm hoping for some solid weeks in the high 30s and 40s over the next few weeks. We'll see how that all pans out. No matter how hard I try, I just can't get my weekly mileage up there. I'm hoping that the 41-mile week wasn't an apparition.

I did have a nice hill workout today at work (2 mile run to get there & then back). Five repeats with splits of 1:19, 1:20, 1:21, 1:22 and 1:24. By far the speediest I have run the hill despite the extra baggage I'm carrying. I guess it provided a little shot of confidence - a badly needed shot of confidence. With all of the hot weather running lately, it's so hard to gauge my fitness level. I'm still feeling lost and everything feels slow and sloggy - even the speed workouts (today included). I'm waiting for that first light-on-my-feet run to happen. Not to mention, my running plan is so redundant. I try to mix it up with hills, intervals, tempo runs but I think I need a little more excitement in it.

Sorry for not being around lately and not checking in on you all. Work has been super demanding and there have been rumors that the IT police are at their old games again of public hangings.
Screw 'em.
Lots of travel lately as well.

Time to start cross training - this one dimensional thing will kill me. I have to force myself away from my desk on Thursdays for a swim/bike/lift session.

Got a bunch of personal stuff going on - dad getting 1/2 of his thyroid removed this week, uncle w/shoulder reconstruction, co-worker's wife has stage 2 breast cancer (I just found out today) and is in for several weeks of chemo, then surgery, then radiation...
Yikes. Life is starting to hit.

Good runs all.
Ciao

Oh, and I think a BQ attempt is out of the question for me. Just not enough time to get myself adequately prepared to give it a legitmate shot.

sucking wind

2009-07-14T20:15:00.001-07:00

So today was the first attempt at speedwork I have made in several weeks. I was running a lot of hill repeats in preparation for the Mt Washington race but no real speedwork to speak of.

Since I missed yesterday (work BS) I opted to stretch today's run from my 'scheduled' 5 miles to 8 miles and for the hell of it, I was going to shoot for a few tempo miles, just a few, mixed in. I figured my tempo pace would be ~7:30 +/-. As I was mushing along, my breathing was heavy and my level of effort was pretty significant, but I felt strong. Turns out my tempo pace was between 7:08 and 7:12 for 3 miles. Nice! It's definitely a lot more work hauling around ~9Lbs more than I have been for the past 2 years but I'm psyched that the pace was there. Gives me a good place to start.
And the last 3 miles I ran as recovery felt fairly effortless - except the last 200 yards. My form was good, my breathing didn't feel labored and the miles just melted away.

This was the first run in 2 weeks that I can say I feel okay about. Progress I guess.
I have to get some of these projects off my plate at work to free up some time. It's really cramping my style.

And I have to find a fall race. Damn, OBX looks fun.

drawing a blank

2009-07-08T21:18:00.000-07:00

I guess I'm just drawing a blank and don't have much to write about. I have been pretty busy with that necessary evil - work but that's not a good enough excuse. It just seems to suck the life and creativity out of me.

I have been pondering a lot lately - mostly about 'where do I go from here'? Not in life but in running/exercise. I have managed to pack on some padding over the past few months - and boy was it evident on the Mt Washington race. I faded so fast and so dramatically and near passed out after mile 5 it was pretty frightening. My time doesn't really reflect my crappy level of fitness but I really felt like a pile of sh!t during the race. I need a goal.

I am debating on a fall marathon but haven't really picked one out. I suppose I should make a choice and draft up a plan. The possibilities and time remaining:
TCM - 12 weeks
Mohawk Hudson = 13 weeks
MCM = 17 weeks
OBX = 18 weeks
Richmond = 19 weeks
Philly = 20 weeks
I'm guessing that I'd get to make one trip so I have to make it count.

The other question is to try and bq or not. I'm not off to a very good start to even make this a remote possiblity.

We'll see what the next few weeks bring.

The Course...

2009-06-19T08:09:00.000-07:00

The Course: The Mt. Washington Auto Road is 7.6 miles in length, has an average grade of 11.5% with extended sections of 18%, and the last 50 yards is a 22% "wall" to the finish. There are mile posts along the course, but these posts represent mileage from the Auto Road office across Route 16 . Mile one is thus actually 0.9 mi. from the start. And mile posts 2 - 7 are thus 1.9 - 6.9 miles. From milepost 7 to the finish is 0.7 mi. There will be a digital clock at the exact halfway point of the race (3.8 mi.). The course rises 4650 vertical feet from start to finish. Relax, there's Only One Hill!

bring it on.

long time....no post

2009-06-18T20:07:00.000-07:00

My knee still has some minor swelling but not as bad as it was a few weeks ago. The thing w/the Baker cyst is that it never goes away. As far as I know anyway. So, it's still swollen but not painful.

2 days until Mt Washington and I'm ready to get my ars kicked. I was ready but now I'm feeling like I gained some serious weight. Extra tonnage on the hill climb is a killer. We'll see what happens. I'm hoping to PR but the weather looks wet which means the dirt section of the road will be extra slick. Hopefully the wind isn't too bad....but it is what it is.

My times running my hill repeats improved significantly when compared to my repeats in previous years. I'm also happy that they improved steadily as I was doing them this year. Hope I didn't use it all in training. I wish I had one or two more weeks to run a few more repeats.

2009
5/11 - doesn't really count, I was running w/a friend and running to her (injury recovery) speed
18:21 - 18:42
6/3 - 15:11 - 15:52 - 15:50
6/10 - 14:42 - 15:35 - 15:14

2008
nada

2007
4/30 - 16:44 - 17:18
5/14 - #1? - 16:21 - 16:19
5/21 - 15:49 - 16:33 - 16:22 - 17:11

In other news, my weekly mileage has dropped way off.
this week: 11.8
w/e
6/14 - 19.5
6/7 - 28.5
5/31 - 27.9
5/24 - 33.3

Looks like maintenance mileage, doesn't it? Work has really been killing me lately and I don't see it letting up at all.

After the race on Sat and some time off, I think it'll be time to assess what I want to do. I was thinking about jumping into a tri (sprint) but that doesn't look plausible. My bike is in horrid condition and I haven't been swimming at all.

The new decade seems to have sapped my motivation.
Nice.

Sorry I have neglected all of your blogs lately. I'll try to be a better virtual commenter.
Cheers

my enemy is Mr Baker

2009-05-12T20:38:00.000-07:00

My right knee is not healthy and the more i read about a Baker cyst, the more i don't like it.
It's either caused by some arthritic activity, the slight tear i have in my meniscus, or just general swelling that's moved to the back of my knee.
Why these things happen when it's crunch time is beside me.
It felt like i twisted my knee after saturday's run but i never felt like i twisted it while i was running. I'm wondering if it's from the downhill poritons of my runs. I have been running a lot of hills lately as a part of my LR's in preparation for Mt Washington.

All I have to say is....CRAP!

scatterpost

2009-04-29T20:20:00.000-07:00

My 4:29 temp run summary...
0-1.78m - 13:35 - 7:38 mpm
1.78 - 3.35m - 11:05 - 7:04 mpm
3.35 - 4.12m - 5:01 - 6:31 mpm
4.12 - 7.94m - 31:12 - 8:10 mpm

I was struggling for the mid miles but tried a run with shorter but harder tempo pace to see what happens. I figured I have to start training my body for oxygen deficit for the Mt Washington race.

Now I just have to quit the ice cream, chocolate, cookies, Twix and everything else I'm gorging on. I'm getting some new jiggles that I'm not too fond of so I really have to right myself this coming week. The one thing that's a killer on Mt Washington is extra baggage.

I'm really getting the itch to travel to a race. The problem is that work is really starting to ramp up and I know my running time is going to be cut very soon. I have been taking waaaaay tooooo long on my lunches so far this year and lots of stuff has piled up.

So much so that I'm starting to dream about it all.
Powerball take me away!!!!

"It’s the sides of the mountain which sustain life, not the top."
I really like that quote.

Pack Monadnock hill intervals start this week (self imposed punishment - 1.3 miles, 14% average grade). Nasty. I'm looking forward to it although I have to travel to DC next-next week I think so I'll be missing out on one session.

I have plans on a 5K race next weekend with the jogger if the weather is nice. That'll be interesting if DD will keep still and not throw anything out of her cockpit.

i'm thinking of unofficially trying to bq this fall. ssshhhh. if i can run consistently and DW lets me out of the house.

ciao

Boston '09

2009-04-23T20:29:00.000-07:00

113th Boston Marathon, April 20, 2009

Official Results
Checkpoints - Time - 5K Splits
5k - 0:24:33 - 24:33
10k - 0:48:53 - 24:20
15k - 1:13:00 - 24:07
20k - 1:36:51 - 24:07
Half - 1:42:05 - 23:51
25k - 2:00:51 - 24:00
30k - 2:25:48 - 24:57
35k - 2:51:47 - 25:59
40k - 3:18:53 - 27:06
Finish
Pace - 0:08:02
Official Time - 3:30:38
Overall - 7469
Gender - 6196
Division -3105

Prelude to Boston ‘09:
2008 was a year marked by the 3:37 – not that it’s a bad thing, just strange. I ran Boston, Vermont City (Burlington) and Philadelphia all within 25 seconds of each other. The consistency may sound impressive but honestly, each race was run in a completely different fashion (not by design), with different paces and circumstances leading up to it. I was able to maintain my weight throughout the year so it came down to maintaining health and mileage. I suffered a calf injury just before Boston ’08 and finished feeling like I had a lot left in the tank so I was pretty disappointed (although happy with a new PR). I turned around and ran Burlington a month later and ran out of gas late race as I was still recovering from Boston. I had a calf injury 2 months before Philadelphia and missed a lot of peak mileage so my endurance faded as that race wore on.
This winter I was able to run consistently with sporadic breaks to deal with bouts of illness – food poisoning, intestinal flu, fever, etc. It’s great having a kid in day care. I did have to sacrifice some mileage compared to last year – no fault there, just that family time is priority #1. So overall, my fitness was good but I wasn’t sure if I’d have the same endurance as last year as my overall mileage was down 10-20%.
Sunday before the race is usually spent relaxing but this year it was a pretty busy day. I had to hit the expo because I wasn’t able to get there on Saturday – time and traffic – and then head to Hopkinton to stay at The Respite Center for the night (amongst, errands, child care, etc). I was really looking forward to an earplug assisted solid night of sleep.
I coughed down my chicken & vegetable whole wheat pasta stir fry (including a healthy dose of artichoke hearts) prior to hitting the hay.
Contrary to a lot of other Boston runners, I have the luxury of being able to sleep in at my charity and woke up at a relaxing 7:45AM. The rumble of the buses rolling into Hopkinton was droning along as I made my banana pancakes & maple syrup. The downstairs was starting to fill with runners and way too much nervous energy so I headed back upstairs and chilled out w/some other long time Respite Center runners. After showering at 9:30, gearing up, we were out the door – Rod, Missy, Andrea (sistergoldenhair) & me. I was psyched to see missy & to meet Andrea – I’m glad they took advantage of the hospitality. We split up coming down to the start as Missy & Andrea had to work their way up towards the front corrals. Pretty soon the lines were dropped, the crowd huddled closer to the start and we were off.
The start conditions were overcast in the mid to upper 40’s with a light head wind - completely manageable – really nice.

Mile 1: 8:14 - Typical starting situation w/the crowd but I’m noticing that it’s slightly less congested than previous years. I had room to run, but was still weaving, surging and slowing. All I could think of was it must be nice to qualify and have room to run right out of the gate. I took the opportunity pass along a compliment to two hot chicks wearing team Canada colors (if they didn’t want comments, they wouldn’t have worn what they were wearing – they chuckled). Wow.
Mile 2: 7:46 - Still crowded and finding consistent running lanes is tough. I was working harder to run this pace than I should have been but was pleasantly surprised when I looked at my watch to find I ran a sub-8. Do I continue to push my pace hoping to even out?
Mile 3: 7:46 (15:29) - Forgot to hit my watch. There was some jackass from Canada literally telling people he was coming on the left, then elbowing others and apologizing. What an ass. A perfectly formed snowball to the back of the head would have been perfect for that dinkus. (I think I dropped him around mile 4-5)
Mile 4: 7:45 - When I hit my lap button I surprised w/my pace although not disappointed. I replayed last year’s race in my head and the feeling of (slight) disappointment that I felt when I had fuel in my tank after crossing the finish line. I figured if I didn’t push my pace now and run faster than I probably should, I’d never know what I can do. So I sold myself on running a bit quicker knowing that if I crashed at mile 16 or 20, I had good reason for it.
Mile 5 : 7:51 - Just clicking off gobs of people and the crowds are thinning (by Boston standards) – I’m passing more than I’m being passed which was pretty standard for the day. I’m feeling okay but not light-footed. Typically by this time in a race I’m feeling loose and fluid. Today, my legs are heavy and I’m feeling ridiculously sluggish. Just couldn’t help but thinking that there was no way I was going to hold pace for any length of time.
Mile 6: 7:48 – Coming through the train station I chatted w/a Lance Armstrong wannabe (after he encouraged the pink tu-tu guy). He was wearing more equipment than I think I had ever seen – fuel belt, pacer band, iPod, garmin, HRM, laptop, antenna, kitchen sink and I’m sure I’m missing some items. Kripes, I do all I can to shave weight, not carry any more than I need. My legs get enough of a pounding from what I naturally carry around. He must have been 200#+ too.
Mile 7: 7:49 (15:37 with mile 6) - A forgettable mile. So I forgot what was going on here.
Mile 8: 7:47 (avg) (watch read 8:20 but I hit it late) – Forgot to hit my watch again but I did see my buddy Murph and gave him a high-five. The wind is picking up a little bit but nothing too strong – just slightly annoying.
Mile 9: 7:46 – (7:13 for the shortened mile 8) – Cruising along the reservoir in Natick I heard a spectator announce “It’s Boston Billy”. I had just passed him and his small contingency and hadn’t noticed. He graciously smiled, waved and kept on his way. Some woman behind me made some comment so I slowed my pace and offered her a high-five for passing a marathon champion. Gave her a chuckle and I was on my way. I was hoping my 15K photos caught my little short hiking but they’re not doing it justice.
Mile 10: 7:36 – This is where the Respite Center crew usually is – hanging at the church and good for a little moral boost. Although most of them had left for the finish area so they could see the other front runners. Still good for a photo op though. I’m feeling okay, strong but still working harder than I had expected to maintain the pace.
Mile 11: 7:39 – Yeah, I definitely wasn’t paying attention to the course right now. The scenery was just too good so my pace stayed a little quick. I’m finding that I’m rubber necking – maybe a little too much so I have to haul my attention span in and focus on what I’m doing.
Mile 12: 7:44 – Coming into Wellesley College – and man, were they loud!
Mile 13: 7:48 (avg) – (actually it ready 8:32 – I was late hitting my watch so I hit it a @ the ½) – Hit watch at the ½ so I knew I was keeping an okay pace (1:42:05 – I’ll take that!). I got a little sugar at Wellesley. I debated acting on some not-so-sage advice I received earlier in the day but considering the Craig’s list garbage that has been going on around here lately, I took a taste, not a handful or mouthful. Just a kiss on the cheek to someone who looked like she needed it.
Mile 14: 7:48 (avg) – (7:04 for the 0.9 mile) – Saw my cousin’s wife and her mom – good for a little family boost. The crowd through downtown Wellesley was pretty thick but I was really dialing in on how I was feeling and keeping focused to pay much attention.
Mile 15: 7:27 – This is the big downhill before the first hill and I worked on keeping my knees high and landing on my forefoot – hoping to rejuvenate my legs and get some spring in them. I started to feel my hammy biting and grabbing and my quads twitching a little – they had better stay with me. The pre-cramp sensations have started so I began to block things out and work on bending the pain to my purpose. I was thankful for the uphills to concentrate on something else.
Here’s the brain game that was going on…But damn, look at those t*ts! No, don’t look at those t*ts – stay focused!
Mile 16: 7:44 – Over the highway and past the Newton Wellesley Hospital – I felt good going up the hill, chalked up some more road kill and kept my knees pumping high.
Mile 17: 8:09 (avg) – Forgot to hit my watch but I did manage to grab a few extra power gels…just in case. What’s this non-caffeinated crap?!?
Mile 18: 8:09 (avg) – I hit my watch after the 2nd hill. Nice…an 8:09 average. And it felt as though I had slowed significantly. This is good, really good news. I’m surprising myself at being able to hold an aggressive pace, working but not really out of breath and I’m still able to maintain my form and speed after the apex.
Mile 19: 8:08 – This is the 3rd and shortest hill but it’s starting to pile up. I’m happy with my time.
Mile 20: 8:12 – The flat before Heartbreak – I’m scanning around to see if I’m going to have another encounter with Tom Brady. Happy with my pace though.
Mile 21: 8:47 – Yeah, Heartbreak took a bite out of me – my pace slowed pretty significantly but I’m still running and moving forward. BC is nuts & really loud…this is great. Again, I’m honing in on my legs – they’re really starting to ache and get cranky. I’m altering my stride and not over-striding as that seems to make my left hamstring grab. I’m running with a pack of 4 or 5 women for parts of the course until I continued to run the tangents and they stayed on the outside corner.
Mile 22: 8:05 – Coming around the hill into Cleveland Circle I heard a huge crash to my left. Some guy on his bike took a huge digger on the tracks that run along with the road. I didn’t stick around but he was moving after he hit the deck. Running tangents is getting tough because the spectators are crowding in and looking for high 5’s and such.
Mile 23: 8:39 – I know Moe is around here somewhere but no chance in finding her. I hate this part of the race – I guess I just associate it with pain…and I’m really feeling it. My legs are on the verge of a lockdown – something I want to avoid. I just did the quick math in my head and realized not only do I have a PR in my sights but a possible 3:30. I’m bypassing the water stops now – the pavement is getting slippery and people aren’t paying much attention and weaving way too much for my comfort.
Mile 24: 8:57 – I had to stop & stretch real quick at a dead spot at 23.5 +/– just after the water stop. Just a quick hamstring stretch. It’s amazing how many people can stream by in 15 seconds. After hitting my watch at mile 24 I’m happy to see a sub-9 despite stopping for a few seconds. I know there’s still some fuel in the tank – vapors count too!
Mile 25: 8:41 – I almost got knocked on my ass from some dude high 5’ing me. Enough of that crap. Legs are locking up and I’m really grinding but keeping my form, raising my knees when I can and focusing on moving forward. I’m not looking forward to the underpass (under Mass Ave) but manage to keep running down and then up. Nice…the final turn. I saw Svinland, one of my fraternity brothers – perfectly timed for a quick boost.
Mile 26.2: 8:43 avg (10:27) – I didn’t see the mile 26 marker although I know where it is. I’m pounding this out and gazing down Boylston. It looks soooo far to the finish so I look down, watch the pavement pass under me until I’m at the grandstand. The folks from the Respite Center are gathered at the far end of the stands and give me a standing cheer & ovation as I pass through and cross the line.
Look at that watch…3:30:41 (I started it early and stopped it late).
--
Officially, it’s a 3:30:48 – qualifying if I were 5 years older. A 6:37 minute PR and I’m happy, very happy.

Now that I have had some time to reflect I am still very happy with my time. Although I’m not entirely satisfied. I guess that’s a good place to be. I know I was struggling early in the race and shouldn’t have been. My fitness was there but things just didn’t click early on. So I’m still thirsting for more time to come off of my PR and I think it can.
I found myself toying with thoughts of qualifying while driving to work the other day. Stupid? I’m not sure. But it’s pretty aggressive.
We’ll see what happens. I still need to let the lactic acid trickle out of my legs.
Race Photos are here: www.marathonfoto.com. 2009 Boston, 22666, sweet is all you need

update just prior to my 3-some

2009-03-27T18:21:00.001-07:00

(I read this just before I posted it and it sounds really jumbled and scatterbrained. Sorry if the writing/english is awry. I don't have the energy to focus my thoughts and write them out succinctly right now)
-
The past 2 weekends have been 20+ and 22+ milers. Both went okay. Boring, but okay. I think I'm running my LRs a little too quickly. I don't feel overly tired, beat up or dare I say it, injured - yet - so no worries. We'll see how it translates in a few weeks.

My 10 miler on Wed was successful but not comfortable. I had no goal going into it, whether to run some speed, relax or fartlek it, so I just went. After about a 1/4 mile, I opted for a near-MP run. But I feel weird calling it an MP run - I don't really subscribe to any 'named' runs that have to be a prescribed pace, that's just too structed for me. My goal was to test my (somewhat fatigued) legs and ability to pace myself. I based my MP on my 3 2008 marathons - not that those really have any bearing on my training/fitness now. I like the structure of a tempo run(but it's still a 'feel' run) or measured intervals but everything else is a crap shoot.
Literally, everything I run is done by feel - I haven't run any measured intervals since last August and don't have a GPS or HRM so I base my pace on breathing, how my legs feel, attitude, etc.
This is going to sound strange and probably a shade conceited, but Wednesday I was disappointed when I figured out I had run faster than my planned pace of somewhere between 8-810 mpm. I was a bit distressed, depressed and not too happy about it. I just don't have a bead on my pace right now and i'm usually right on with it.
But those were fleeting thoughts.
It's not going to bother me and I'll take the increase in speed, don't get me wrong...if it translates into a faster goal race. I have had this happen before - train well, feel faster, run for sh!t in the goal race.
-
I was also thinking about race management by feel and how much effort it takes to gain time versus how easily it is to lose time in a race.
Running a race by feel is great and something I do all the time, but like I said, I usually have a really good bead on how fast I'm going (sans GPS). I just don't feel like I have that inner speedometer calibrated right now and I don't have time to fix it so who knows what'll happen on 4/20. The thing w/racing by feel is, assuming that the mile markers are posted (and they will be in Boston), you have the opportunity to check your pace every mile. Hopefully this translates into every 8 minutes for me in Boston.
Or less.
And if my inner speedometer is off a by a little bit, what's that gonna mean?
Time will tell.
-
Gaining and losing time:
As an example - the first 1o miles of a marathon are run at a 7:50 pace. Assuming an 8 mpm is the benchmark/goal so that's only a gain of 100 seconds, or 1:40. What happens if a pit stop is necessary?
(TMI moment - I don't remember the last training run when I didn't have to stop to drop the kids off at the pool or water the flowers - and that's after having 'gone' pre-run)
There goes the time cushion...
Something I'm thinking about but again, I can't let it linger. Making up time in the 2nd half of the race or even keeping an aggressive pace like that will be challenging if not impossible. Especially in Boston.

This week:
26+ miles to date, LR (20 - 22m) is tomorrow
Last week:
46.6 miles w/a 22.1m LR

I wanted to run today and clip 50 miles for the week.
No dice.

Fleeting thought. If it pours on 4/20 and I run a crappy race I'm debating on a May marathon.
Yeah, that'll go over well.
And I was selected in the Mt Washington race lottery. I'm pumped.

Cram Training

2009-03-16T18:02:00.000-07:00

I'm really missing my Friday runs. Last Friday I was planning on just a simple 3 or 4 miles - up and down my driveway if I had to but it just didn't happen. So I'm relegated to 4X / week which I don't feel like is enough. What do I do about it? Likely nothing - grin and bear it. I'm probably going to pile the lil'one in the jogger this Friday and grab a few miles. It's supposed to be in the mid-50's which is a rarity. This winter has been a tough one with the freezing temperatures and snow so the opportunities to take her out have been just about nil.
The challenges? What if I have to hit the woods while we're out? Showering afterwards. Guess that'll have to wait and she'll have to play with a stinky da-da.

We'll see if it happens.
I think there's also significantly more resentment in DW this year.

It's now 5 weeks till race day and I'm not feeling 'it' just yet. The hardening process hasn't really gone to plan and I was really questioning my mental stamina while on my 20-miler this past weekend. The run went fine even though I felt like total arsss. Nothing was really clicking until about mile 8 and auto-pilot started to flicker on & off. I think I should slow my overall pace down a little and go for more endurance. Running a 20-miler at an 8:35 mpm isn't really where I want/need to be to pile on endurance miles.

Last few week's mileage totals:
Last week (w/e 3/15): 41.6m
Week prior (w/e 3/8): 28m (intestinal flu)

Last week I had a nice long tempo run w/my tempo pace held for 6 miles of the 10 miles (I know that's not how Hal Higdon explains how to run a tempo). My pace varied between 6:56 and 7:12 with my last tempo mile at 7:28 (2 hills in there). I was happy and wasn't gassed after the run - tired but still had some energy left.
Today I had an 8 miler with 6 hill repeats of 1:22, 1:21, 1:24, 1:24, 1:24 and 1:25. It's a nasty little hill with 2 steep parts at the end. Again, a good workout and I felt a little stonger than weeks past. I guess I'm recovered from giving blood.

Maria - feel free to whip up a few batches of those tasty vittles you mentioned. Who's got time to make that stuff???

monthly update

2009-03-08T13:26:00.000-07:00

Seems like that's what it's coming down to these days. You'd think I'd have time to write since I seem to be sick all of the time.
Nope.

Anyway, I'm hoping I'm over whatever nasty little microscopic tasmanian devil decided to make his home in my intestines over the past 3 days. Someone on KR said something about lung butter? I have an analogy for the other end that I think I'll refrain from using but it has to do with a certain canned chocolate drink that comes in a yellow can.

Anyway, I hope I'm finally over it. Complete under-nutrition and near total dehydration caused my 20-miler to be postponed this weekend. I was really looking forward to it w/the warmer temperatures too. So, instead of a step back weekend in 2 weeks, I'll be running 20/22/20 over the next 3 weekends. The 3rd long run is a race but it'll be an endurance run for me - with support along the ME/NH/MA coast. I have to hit the gym for some XT'ing. Especially with 3 tough weeks coming up.
My total mileage is waaaaay down from last year. But my pace is faster (I think) even on my long runs which really may not be a better thing.
w/e - miles (LR)
3/08/09 - 28 (8.8 - midweek run)
3/01/09 - 36.4 (12)
2/22/09 - 42.6 (20.1)
2/15/09 - 41.1 (13.1)
2/08/09 - 32.5 (18.7)

I'm hoping that I'm getting enough volume. I think the 'quality' runs have been there but the volume to build endurance has suffered this year. I also need to hit a tempo run outside this week. The past 2 tempos have been on the TM although they have gone fairly well.
And my diet has absolutely bit. 'Tis time to clean it up and vary the input a little. I need suggestions - what do you eat? My pre-run snack and lunch is pretty much the same thing every day, when I have a chance to make it and eat it. Stoneyfield yogurt smoothie, PB & J on whole wheat, apple, banana, yogurt (sometimes), granola bar, sometimes a turkey/cheese sandwich if we have bread & the fixings. I did just buy a jar of almond butter and it's a very different taste.

One other thought: I'm at the point in my training where I'd really like to run w/someone for even a portion of my LRs. It provides a little motivation and entertainment, sometimes just enough to get over the hump and make me feel like I'm doing something I want to do and not something I have to do. It's just the timing thing and finding someone of similar pace, flexible time, etc. My 3 other (former) running partners just aren't there anymore - family, etc. I think I need to go on a running group date or something. Thing is the local groups go out on Sat AM around here and I'm stuck at home until around noon to allow the better half her weekend gym time.

it's been a while

2009-02-12T19:18:00.000-08:00

Just to respond to some things:

So what's your plan?

A home brewed plan I use each year/cycle with no real science or periodization. It's getting to be quite a large spreadsheet workbook with my past years of workouts.

You just run each run on feel?

Mostly yes, but usually with a goal in mind. If I feel I need a recovery run, I'll force myself to slow down. I mix up my workouts week to week - hills, tempos but rarely intervals. I usually save those for the summer when the local tracks are thawed out. I don't have a GPS watch so I can't verify my pace until I'm back but I like visceral running. I think it helps me relax in a race. I know what a hard effort feels like and don't have to focus on my watch as much...although I still do keep pretty close tabs on it.

A tempo each week?

Towards the end of the training, I do more tempos and less hill workouts. I think I gained so much more speed, late race kick and overall endurance from my tempo runs last year I can't not incorporate more of them this year. I like tempos b/c the running is over sooner.

No set plan?

Yes a set plan but no real theory behind it. I try to stick to the basic principles of <=10% increase each week, LR not more than 40 or 50% of the weekly total, 2 quality efforts/week, one of which is the LR....that kind of stuff. I have never read Daniels, Pfitz or some other running guru's training bible. My plan is literally the original CR beginner plan that I have morphed and customized with more miles, longer mid-week runs, tempos, hills, I shortened some of the LRs, etc. I'm sure it could use some tweaking but I like being a home built runner. I don't get to build things....ever. So I am my own best project.

Are you still keeping up the strength stuff too? I assume so - I know you think that's important.

I know it's important. Too many times I have slacked off and been on the DL. I never feel like I do enough of it. I'm actually doing something different this year and swimming more so I'm interested to see if that helps fend off the injury bug as the marathon gets closer. I'm not doing as much core work - planks, scorpions, twisting lunges, etc unfortunately. I'd like to but I just don't have the time.

Well you have now officially had your share of sickness for the season, so you should be good to go with the training full speed ahead.

I sure hope so!

I think you've had good results with what training you do get in, so don't stress about it. Run what you can, when you can, and run those with purpose. You'll do great!

C'mon, we all want to raise the bar a little higher, right? I think I have the art of running a 3:37 down pretty well and am ready to break that barrier. This year marks a new decade for me so I have yet a few months to drop another decade PR. As you know, I'm quite competitive with myself and really want to put forth a solid effort this spring. It's hard to justify training my ass off just to run a time that I have already run a few times. I really hope I can stay healthy, increase my mileage and speed workouts and give the PR a shot. I requested that my charity marathon coordinator ask the BAA to give me a lower bib # (based on my time last year). If I can avoid the dodging, weaving and varying speed in the first few miles I think it'll pay long term dividends for the race.

Just to catch up from the past few weeks...
Last week was a 33 mile week with an 18.9 mile LR. Ok, so the LR was >50% of my weekly mileage. Couldn't do much about that b/c of dad duties, food poisoning, work schedules and a delayed LR the weekend prior.
The week before that was a 39 mile week with a 16 mile LR (had to make up for missing Derry).
This week is shaping up to be a 40 mpw so I'll be happy w/that. It culminates with a 1/2 marathon on Sunday that I'll be running with my first running partner. I'm looking forward to it.
Swimming doesn't feel like it's getting any easier but I'm getting a little faster. I'm so out of breath and I'm trying to slow down (to save breath), keep my form and increase efficiency. I'd love to get a coach for a few sessions to work on my technique and give me some drills to work with. Watching videos and reading about drills isn't quite the same. I also feel like the water sticks to my face and wants to go in my mouth and nose.

SICK of it

2009-01-30T19:41:00.000-08:00

I guess the burnout wasn't so mild.
I never get sick...or I never used to get sick. Welcome to the wonderful Petri dish of daycare I guess. I was sick last week and again, even worse this past weekend.
I'm pretty pissed about missing the Derry 16 this past weekend due to a very short lived and timely illness - sweats, chills, head throbs, delirium. It lasted about 36 hours...just long enough to miss the race.
The race is just a great gut check in getting ready for Boston. I haven't missed Derry since I started running Boston so I'm hoping it's not a sign of things to come.

My weekday runs have been mostly on the TM - due to my inattention to the clock. Either it gets too late (dark & unsafe) to run outside, or too close to a meeting or deadline and I need a controlled environment in case I have to shut it down early.
Mileage for the past few weeks (this week isn't done so I'm not posting it):
Last week (w/e 1/25) - 16.1
w/e 1/18 - 23.5 (sick again and on biz travel)
w/e 1/11 - 39

6 miles is just so easy right now. I love that!

Hopefully I can get back on track with a bunch of weeks in the high 30s low 40s soon. Time is passing and the miles aren't adding up. Not having Friday as a consistent running day is going to hurt me.

Sounds like someone's got a case of the Mondays

2009-01-12T21:10:00.000-08:00

I think I'm suffering very mild burnout.
Last week was a 39 mile week...actually 40 mpw by rounding. I'm not following the 10% rule - I would if I had more control over my weekly schedule. I also have been worknig until midnight lately (tonight I'm playing so it's my own fault)...and I'm worn out.
I need sleep.

I ran hills on the mill tonight - a worktout that usually gets me fired up and I can power through it.
I just got creamed instead.
No energy.
No power.
4.5 miles w/4 or 5 intervals at 9.5% grade, 7.5 mph. Not enough.

So, I have to sleep.

And I feel guilty for being on the road and DW is home alone w/DD.

Not Quite Cooperstown

2009-01-05T18:00:00.000-08:00

Last night was the North Shore Baseball League banquet and Hall of Fame induction ceremony. Yours truly was inducted.

Quite a humbling thing - to be recognized by your peers/competition/teammates/friends like that. I really didn't feel 'worthy' of the induction so my speech focused more on the guys who I had played with who made me a better player and gave me a place to play all of those summers. My teammate (manager/friend) gave a really teriffic introduction speech and talked about a lot of things that I had either forgotten or just didn't think made that much of a difference.

I have never been a glory seeker and prefer to be part of the pack, rowing in unison with the rest of the crew, but I have to say, it was really great to get the pat on the back from so many people. They were so sincere talking about past games, situations and were very complimentary.

Here's the introduction that was in the banquet booklet:

"Dan Sweet, who starred for the Kingston, NH Night Owls from 1996 through 2007, is considered by many as one of the NSBL's best "three way players" in recent memory. Dan joined the Night Owls after playing for Seabrook in the Northeast League and became one of the NSBL's premier pitchers. A righthander who possessed the entire package on the mound, Dan helped Kingston to nine playoff appearances in 10 seasons.

In addition to his outstanding pitching prowess, which included an overpowering fastball, devastating slider and pin-point control, Dan was also recognized as one of the most feared hitters in the Kingston batting order. Also an excellent left fielder, Dan is the Night Owls career leader in batting average, extra base hits and runs batted in."

We never kept stats so that's tough to back up.

Alright, my head has stopped swelling.

It just meant a lot to me.

In other news.....

I'm hoping to keep increasing my mileage a little here and there but it's going to be really tough this year....and frustrating I think. I'm (knock on wood) feeling pretty good right now - strong and eager to take on a training regimine. Work is really beating me down and will get worse. A one hour commute (each way), shortened work week and family are going to get tough in the long mile weeks.

I went for an 8-miler today at the end of the day and had to hit the 'mill at the gym. It took way too long and DW was ripped at me when I finally got home. I'm seeing the writing on the wall that I have to get a 'mill at home.

And a new car.

And replace some windows at the house.

And hire an electrician.

ugh.

Last week was a 34-mile week and I have this week scheduled to be about the same or slightly more (37) with a 14-miler on Saturday (hopefully). My 12.5 miler this weekend was a great run even though it was broken up by 2 pit stops. I ran one of my favorite routes around the house that finishes with long and tough hill and felt great through the whole run. I actually wrote my speech for the HOF induction between mile 4 and 5. I was hoping I wouldn't forget it by the time I got home. This weekend I think I'm gonna run the same route and run the other half of the hill that's even tougher and farther into the run. Maria knows the hill - she ran up the 'easy' side of it this summer.

Damn I need a running partner.

Derry is only 3 weeks away so it's time to get serious. Definitely the toughest race around - I think.

Now all I have to do is stop eating like an a$$hole.

A Quickie is Better Than Nothing

2008-12-20T18:25:00.000-08:00

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...

2008-12-04T20:14:00.000-08:00

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

2008-11-26T19:36:00.000-08:00

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

2008-11-16T19:07:00.000-08:00

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

2008-11-10T19:35:00.000-08:00

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

2008-11-06T19:53:00.000-08:00

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

2008-11-06T18:58:00.000-08:00

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

2008-11-06T12:16:00.000-08:00

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

2008-10-27T19:57:00.001-07:00

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....

2008-10-22T14:44:00.000-07:00

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

2008-10-20T20:13:00.001-07:00

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

2008-10-13T07:47:00.001-07:00

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?

2008-10-09T09:28:00.001-07:00

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...

2008-10-07T20:16:00.000-07:00

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?

2008-10-05T20:39:00.000-07:00

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

2008-10-02T20:11:00.000-07:00

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

2008-09-30T14:19:00.000-07:00

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...

2008-09-27T07:04:00.000-07:00

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

2008-09-17T20:07:00.000-07:00

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

2008-08-12T19:54:00.000-07:00

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?

2008-01-27T16:16:00.000-08:00

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

2008-01-21T19:25:00.000-08:00

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)

Thursday, December 27

2007-12-27T16:12:00.000-08:00

No time to log on since my last post so - Paige duty and we were out of town away from the 'puter (not an entirely bad thing).
So, my normal running schedule is Monday, Tuesday, Wednesday, Friday and Saturday - Thursday and Sunday are off days and I try to squeeze a little pilates or weights in - whatever I can.
I didn't get the chance to run on Monday - we were getting ready to go to my parents house for Xmas and then make the voyage to RI to the IL's house (always an adventure). So packing, feeding, changing, etc precluded me from my 3/4/5/6 miles. (I was outvoted). I was hoping that I could make up the mileage in my other 2 midweek runs - no easy task as my midweek runs are starting to increase in distance (5+ miles each run).
Tuesday we were in RI. We got there ~930 and MIL wanted to wake DD up - at 11 f'ing PM. I got outvoted...again. So, she was up, and again at 3 AM (normal) - however her Xmas was a tough one. She was really fussy and slept almost the whole day. I think the extra wake up call at night messed up her 'schedule'.
So, I fed her early AM on Tuesday and went out for my run. I was hoping to put in 8, but ended up with 7.4 - on a very hilly route (the first mile is all uphill). I did see Santa on his Harley buzz by ~ mile 6...that was cool. I took it easy, the weather was cool, but warm enough for shorts, a compression shirt and a windbreaker (heavy). I think I finished in 1:02 or so. I was exhausted at the start, not knowing if I could run 3 miles, but caught a second wind on the downhill and felt actually pretty good.
Wednesday I ran at home. We left RI late AM and I texted my friend up here to see if he was available. He was going for his long run b/c he was heading to their ski house - so I joined him for 10+ miles. Easy, slow - again, warm enough for shorts, but it got cold. We ran it in ~1:29:00 - nice easy slow pace. I have 10 scheduled this Sat, so I might try and bust out some speed on Friday (tomorrow) - we'll see.

Dinner is calling.
Later

Sunday, Dec 23

2007-12-23T09:44:00.000-08:00

Okay, Day 1 of this blog. No for me running today. I did 14 miles yesterday - actually it was 13.6 miles with a 0.6 mile warm up (to get the digestive tract in line with a long run). It went well, but it's kind of funny how your body forgets that running a long distance actually hurts. I ran the first 9 with Rod, my running partner and I think he was annoyed that I wanted to run it slow (~ 9 mpm). He peeled off and I did the last 5+/- alone. Weather was pretty cold - around 30 degrees at the start with overcast skies. We ran by my parents house - a figure 8 w/a stick - Bald Hill/Campground Rd, Rt 152, Grant Rd and back on 87. I wore new shoes - right out of the box - Brooks Adrenaline GTS 7 and they felt okay. I did that more to have the traction on the snowy roads.

I took 2 Tylenol last night before I went to bed (achy knee and a sore foot) but it didn't help much. I might have to start the ice baths again. Definitely not looking forward to that!
We'll see if I can keep up with this blog business.
Sweet
Out