(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.
Friday, March 27, 2009
Monday, March 16, 2009
Cram Training
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???
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???
Sunday, March 8, 2009
monthly update
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.
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.
Thursday, February 12, 2009
it's been a while
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.
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.
Friday, January 30, 2009
SICK of it
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.
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.
Monday, January 12, 2009
Sounds like someone's got a case of the Mondays
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.
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.
Monday, January 5, 2009
Not Quite Cooperstown
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.
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