I returned from Pennsylvania late last night, and this morning I went out for a 7 mile run, finally feeling like I was back in the saddle a little bit. The past week has been frustrating ... I'm very disappointed that I didn't run for three days and fell off my training schedule. I mean, overall the week was a success because I had a great time and I met some really cool people. I also learned a bit. But my running went by the wayside. I'm going to try and use it as a learning experience.
I'm going to be on vacation with the family in New Hampshire for the next week, so I won't be posting. But I will be running.
Saturday, July 26, 2008
Wednesday, July 23, 2008
Frustration from Carlisle, PA
It is the night of Tuesday, July 23rd. Since Sunday, I have been in Carlisle, Pennsylvania for a weeklong teacher workshop studying the underground railroad. I feel that its affect on my running has been quite negative.
I arrived on Sunday at around 1:30 PM after 7 hours of driving. We had a dinner activity planned to start the workshop that night, so I felt that I should run in the afternoon. The problem with this was twofold. First, I was scheduled to do a Q2 that day ... a 12-14 mile long run. Second, I ran in the middle of the afternoon on one of the hottest days of the year. The temperature was at least 95, there was high humidity, and I was running wide, busy roads that acted like ovens. I quickly got dehydrated, and even after two breaks for water, I had to stop after about an hour. I was disappointed with myself but felt I could make up for it.
On Monday I was kicking myself for not getting up early and running, because I ended up having similar scheduling issues. I wanted to go out with some of the teachers in the evening (this is one of the reasons I signed up for these trips in the first place), so once again I tried to run in the afternoon. The heat killed me once again, and I ended up running for about 40 minutes. I was extremely disappointed with how I felt.
After going out Monday night, I woke up this morning with a hangover. Suffice to say I didn't run in the morning. We didn't return back to campus until 8:30, and by then I was exhausted. I ended up going out for 30 minutes just to feel active.
It's this week that I'm beginning to realize just how much of a commitment it is to train for a marathon. I'm way, way under my mileage for the week, and I haven't completed my quality workouts. This isn't anybody's fault but my own. I chose on both Sunday and Monday to run in the heat of day so I could go have beers and be social with teachers in the evening. I chose to stay out late on Monday and drink enough to get hungover so that I couldn't get up in time Tuesday morning.
The rest of the week doesn't look promising for running either. I have very very full schedules. I'm also struggling with the monotony of the surroundings. Carlisle is flat, boring, and hot. I've been running on my own. And I didn't bring my iPod (again, my fault). I could rationalize the lethargy I am feeling by saying this is a week where I should be enjoying myself and I shouldn't let running get in the way. But that contradicts everything I've been trying to accomplish over the past few months.
Onward.
I arrived on Sunday at around 1:30 PM after 7 hours of driving. We had a dinner activity planned to start the workshop that night, so I felt that I should run in the afternoon. The problem with this was twofold. First, I was scheduled to do a Q2 that day ... a 12-14 mile long run. Second, I ran in the middle of the afternoon on one of the hottest days of the year. The temperature was at least 95, there was high humidity, and I was running wide, busy roads that acted like ovens. I quickly got dehydrated, and even after two breaks for water, I had to stop after about an hour. I was disappointed with myself but felt I could make up for it.
On Monday I was kicking myself for not getting up early and running, because I ended up having similar scheduling issues. I wanted to go out with some of the teachers in the evening (this is one of the reasons I signed up for these trips in the first place), so once again I tried to run in the afternoon. The heat killed me once again, and I ended up running for about 40 minutes. I was extremely disappointed with how I felt.
After going out Monday night, I woke up this morning with a hangover. Suffice to say I didn't run in the morning. We didn't return back to campus until 8:30, and by then I was exhausted. I ended up going out for 30 minutes just to feel active.
It's this week that I'm beginning to realize just how much of a commitment it is to train for a marathon. I'm way, way under my mileage for the week, and I haven't completed my quality workouts. This isn't anybody's fault but my own. I chose on both Sunday and Monday to run in the heat of day so I could go have beers and be social with teachers in the evening. I chose to stay out late on Monday and drink enough to get hungover so that I couldn't get up in time Tuesday morning.
The rest of the week doesn't look promising for running either. I have very very full schedules. I'm also struggling with the monotony of the surroundings. Carlisle is flat, boring, and hot. I've been running on my own. And I didn't bring my iPod (again, my fault). I could rationalize the lethargy I am feeling by saying this is a week where I should be enjoying myself and I shouldn't let running get in the way. But that contradicts everything I've been trying to accomplish over the past few months.
Onward.
Saturday, July 19, 2008
Saturday 7/19 - Seacoast Seven
Today I ran the Seacoast Seven Miler with Trev in Gloucester, MA. We made the decision earlier this week that we were going to race this weekend, and this was pretty much the closest one, at a little over an hour away.
First off, I should say that I thoroughly enjoyed the race, had an awesome time, and when I was done felt great as well as accomplished. Though it's far from the farthest I've ever run, it is one of the longest races I have ever completed, and I feel good about it.
I'm not particularly happy about my time of 56:30 (or something close to that). Those who know me know that, as much as I've enjoyed this recent foray into running, I'm not fast. I never really have been. That being said, in the parking lot Trev asked me what my goal was, and after thinking about it for a bit, I came up with 54:00. Suffice to say I didn't hit it.
Here are the reasons that this happened, in order of significance:
1) I'm not in good enough shape.
2) It was hot and humid (mid 90's, sunny, high humidity)
3) The course was extremely hilly.
4) I'm not in good enough shape.
5) I got 4.5 hours of sleep last night after eating a huge burger and drinking a beer at 11:00 PM.
6) I ran the first mile WAY too fast (6:55). Take a look at that pace and my final time. You do the math. Passing the first mile marker and hearing my first split was a true "oh shit" moment.
7) I'm not in good enough shape.
The thing I liked best about this race, and racing in general, is that it has left me feeling fulfilled for the day. I went out, drove somewhere new, and challenged myself. You can't ask for much more out of a Saturday morning.
This week I'm heading to PA for another workshop. Hopefully I'll have access to a computer to continue to blog regularly. Onward with the training.
p.s. The fact that in 3 months I have to run the same distance I ran this morning more than 3.5 times in a row is terrifying and exciting.
First off, I should say that I thoroughly enjoyed the race, had an awesome time, and when I was done felt great as well as accomplished. Though it's far from the farthest I've ever run, it is one of the longest races I have ever completed, and I feel good about it.
I'm not particularly happy about my time of 56:30 (or something close to that). Those who know me know that, as much as I've enjoyed this recent foray into running, I'm not fast. I never really have been. That being said, in the parking lot Trev asked me what my goal was, and after thinking about it for a bit, I came up with 54:00. Suffice to say I didn't hit it.
Here are the reasons that this happened, in order of significance:
1) I'm not in good enough shape.
2) It was hot and humid (mid 90's, sunny, high humidity)
3) The course was extremely hilly.
4) I'm not in good enough shape.
5) I got 4.5 hours of sleep last night after eating a huge burger and drinking a beer at 11:00 PM.
6) I ran the first mile WAY too fast (6:55). Take a look at that pace and my final time. You do the math. Passing the first mile marker and hearing my first split was a true "oh shit" moment.
7) I'm not in good enough shape.
The thing I liked best about this race, and racing in general, is that it has left me feeling fulfilled for the day. I went out, drove somewhere new, and challenged myself. You can't ask for much more out of a Saturday morning.
This week I'm heading to PA for another workshop. Hopefully I'll have access to a computer to continue to blog regularly. Onward with the training.
p.s. The fact that in 3 months I have to run the same distance I ran this morning more than 3.5 times in a row is terrifying and exciting.
Thursday, July 17, 2008
Thursday 7/17
4 mile cruiser. Definitely felt sore from yesterday's workout. However, I'm at a point now where whenever I run 4 miles, when I finish I don't feel like I've done much of anything. That's a good feeling ...
I had some discomfort in my left foot, but noticeably less than yesterday, which is promising.
I had some discomfort in my left foot, but noticeably less than yesterday, which is promising.
Wednesday, July 16, 2008
Wednesday 7/16
About 10 miles today. Q2 run.
I went to PR running today (in part per the advice of Katy and Owen, thanks guys). I've been thinking about going for a while. I had my run analyzed and some shoes recommended. I ended up settling on a pair of Mizunos that felt really good. I also bought some Wrightsocks. Today I had no blister problems, but I am concerned about the outside edge of my left foot, which hurt after a mile of running, started to feel better a mile later, and then was sore once the run ended. I've iced it, and tomorrow I'm going to put in my superfeet insoles to see if that makes a difference. I may need new superfeet, though I don't want to spend another 40 bucks if I have to. The deeper I get into my training, the more I get worried about injuries. Are the shoes wrong? Do I need to wait for my muscles to get used to a different shoe? (I've been running in Sauconies for years). I'm also cognizant of the fact that I ran 10 miles on my first day with new shoes ... though I did feel pain early in the run.
Today's run was a 3 mile warmup jog to the track at Hudson High. At that point Trev and I immediately started our intervals. We did 3 one mile intervals with 1/2 mile rest jogs in between. Then we jogged back home. It was a heavy workout that was quite satisfying, until my foot started to hurt once we finished. My mile splits weren't all that fast. I don't think I'm meant to be a speed runner. In fact, I'm sure I'm not built to be an elite runner in general ... but I'm certainly motivated and it feels great.
We're planning on running the "Seacoast Seven" this Saturday morning. It's a 7 mile race in Gloucester with race day registration. Lookin' forward to that.
I am well above the needed pace to meet my weekly mileage, which is only 35 this week. It's an easy week before phase III of training begins. We're about to see the Quality workouts turn into hellish exercises. Can't wait.
Oh, by the way, results for THE BEAR are posted here:
http://www.hopeformarrow.org/bearover2008.htm
Look for my name.
I went to PR running today (in part per the advice of Katy and Owen, thanks guys). I've been thinking about going for a while. I had my run analyzed and some shoes recommended. I ended up settling on a pair of Mizunos that felt really good. I also bought some Wrightsocks. Today I had no blister problems, but I am concerned about the outside edge of my left foot, which hurt after a mile of running, started to feel better a mile later, and then was sore once the run ended. I've iced it, and tomorrow I'm going to put in my superfeet insoles to see if that makes a difference. I may need new superfeet, though I don't want to spend another 40 bucks if I have to. The deeper I get into my training, the more I get worried about injuries. Are the shoes wrong? Do I need to wait for my muscles to get used to a different shoe? (I've been running in Sauconies for years). I'm also cognizant of the fact that I ran 10 miles on my first day with new shoes ... though I did feel pain early in the run.
Today's run was a 3 mile warmup jog to the track at Hudson High. At that point Trev and I immediately started our intervals. We did 3 one mile intervals with 1/2 mile rest jogs in between. Then we jogged back home. It was a heavy workout that was quite satisfying, until my foot started to hurt once we finished. My mile splits weren't all that fast. I don't think I'm meant to be a speed runner. In fact, I'm sure I'm not built to be an elite runner in general ... but I'm certainly motivated and it feels great.
We're planning on running the "Seacoast Seven" this Saturday morning. It's a 7 mile race in Gloucester with race day registration. Lookin' forward to that.
I am well above the needed pace to meet my weekly mileage, which is only 35 this week. It's an easy week before phase III of training begins. We're about to see the Quality workouts turn into hellish exercises. Can't wait.
Oh, by the way, results for THE BEAR are posted here:
http://www.hopeformarrow.org/bearover2008.htm
Look for my name.
Tuesday, July 15, 2008
Tuesday 7/15
Today I ran an easy 4 miles. I've run pretty hard the past couple of days, and I'm supposed to do my Q2 workout tomorrow with Trev.
My foot problems continue, with hot spots on the heels that seem to persist no matter what shoes I wear or how I lace them. I'm trying to remain upbeat about this nagging problem. It seems like such a small issue but it can be a severe nuisance. I'm hoping to prevent the development of new blisters by alternating between my old and new shoes for a few days in order to give the new ones a chance to break in. When I bought my last pair of shoes (my current old ones) I got an infected blister on my right heel that sidelined me for a few days. Once the blister healed I used those shoes for a few months and liked them ....
I read that running shoes shouldn't need breaking in as much as regular shoes because of their synthetic makeup... but I think that's a lie.
My foot problems continue, with hot spots on the heels that seem to persist no matter what shoes I wear or how I lace them. I'm trying to remain upbeat about this nagging problem. It seems like such a small issue but it can be a severe nuisance. I'm hoping to prevent the development of new blisters by alternating between my old and new shoes for a few days in order to give the new ones a chance to break in. When I bought my last pair of shoes (my current old ones) I got an infected blister on my right heel that sidelined me for a few days. Once the blister healed I used those shoes for a few months and liked them ....
I read that running shoes shouldn't need breaking in as much as regular shoes because of their synthetic makeup... but I think that's a lie.
Monday, July 14, 2008
Monday 7/14
8 miles today. Sunglass loop. I'm happy with today's workout because I ran it in 63 minutes and 18 seconds. So that's a shade under 8 minute mile pace for 8 miles. For me that's quite fast ... for me ....
In fact, it's probably too fast for what is supposed to be an "easy" running day. I got carried away and tried to break the 8 minute mark. I achieved my goal, but perhaps it wasn't the wisest move.
Wore my new Saucony shoes today. Hot spots on the heels as usual. I can't seem to find a shoe that has the perfect fit. I think I may be lacing them up a little too tight. Shoes should be snug, but I think having them too tight creates more pressure in certain spots.
Maybe this pair will work out. Or I could go to a running store and have my feet evaluated. I don't know, I've work Sauconys for years, and I hesitate to make a switch.
Damn feet.
In other news, I started workshop number two for the summer today. This week I'll be studying locally. The theme of the workshop is slavery in the northern United States, which is a topic that is often overlooked and misunderstood. The first day of the workshop was excellent, with a great two part lecture about the Triangular Trade and the role of African Americans in maritime trading in the north. Another presenter showed us some excellent resources for use in and outside the classroom. There were other things going on, but most importantly, we were fed and fed really well all day and from what I understand will continue to be fed well for the duration of the week. U.S. government dollars hard at work.
In fact, it's probably too fast for what is supposed to be an "easy" running day. I got carried away and tried to break the 8 minute mark. I achieved my goal, but perhaps it wasn't the wisest move.
Wore my new Saucony shoes today. Hot spots on the heels as usual. I can't seem to find a shoe that has the perfect fit. I think I may be lacing them up a little too tight. Shoes should be snug, but I think having them too tight creates more pressure in certain spots.
Maybe this pair will work out. Or I could go to a running store and have my feet evaluated. I don't know, I've work Sauconys for years, and I hesitate to make a switch.
Damn feet.
In other news, I started workshop number two for the summer today. This week I'll be studying locally. The theme of the workshop is slavery in the northern United States, which is a topic that is often overlooked and misunderstood. The first day of the workshop was excellent, with a great two part lecture about the Triangular Trade and the role of African Americans in maritime trading in the north. Another presenter showed us some excellent resources for use in and outside the classroom. There were other things going on, but most importantly, we were fed and fed really well all day and from what I understand will continue to be fed well for the duration of the week. U.S. government dollars hard at work.
Sunday, July 13, 2008
Sunday 7/13
Today was a Q1 workout that I have mixed feelings about. The workout consisted of a 2 mile warmup, 6 x 5-6 min Threshold with 1 minute rests, and a 2 mile cooldown.I hit a wall after the third threshold and had to slow down significantly. Not sure why.
We also screwed up and only did five Threshold runs.
We probably did an 8 mile total ... by the end of the cool down, I finally felt good and wanted to run more.
Did this run on fire access roads around the Wachusett Resevoir. Not bad, but I don't think I'll be running there again.
Ran with Trev today ... good to get back into that ...
Saturday 7/12
Travelled all day today. Literally had no time to run. Need to make sure this doesn't happen often.
Saturday, July 12, 2008
Friday 7/11 - From Boone, N.C.
Friday's run lasted exactly 60 minutes. I once again wasn't able to determine exactly mileage, but based on my pace I would estimate between 6.5 and 7.
My mileage total for this week is a little lower than I would have liked. This is a product of my schedule being extremely busy as well as my running THE BEAR road race in Linville, North Carolina.
Okay, so let's talk about The Bear.
On Monday night, I went out for a few beers at a local Pizza joint called "The Mellow Mushroom" in Boone, right off the ASU campus. Among the six of us that went was a 57 year old man named Franklin. Franklin, a native of Kentucky, was among one of the most pleasant people I've ever met. A very funny and very happy guy. Many weeks ago, the fine folks running this NEH workshop here in Boone sent all of the participants a packet of information. Included in this packet was a list of local events that would be going on during our week here. One of these events was "The Bear 5 mile road race." Franklin is a runner ... I would describe him as more than a casual runner, but not an extremely serious runner. He thought it would be a good idea to sign up for a five miler. Sounds good to me.
When we got to North Carolina, one of our first "field trips" was to the top of Grandfather Mountain. Grandfather Mountain is a local tourist destination. Located a little ways off the Blue Ridge Parkway, it is a mountain with an auto road to the top. Though the road itself is much shorter, I would equate steepness of this road to the auto road that goes to the top of Mount Washington.
Poor Franklin was terrified when he realized that this five miler was actually a road race that ran UP this road to the TOP of this mountain. When he realized that I was a runner, he attempted to persuade me to join him. Basically, he said that he wanted someone to be there to call his wife in case he died.
At first I resisted the idea. After all, a race such as this was not a part of my training program. However, after three beers, it started to sound like more and more fun, and so I decided I would sign up and do it with him.
The race itself:
The race itself started on a major road in the town of Linville. Though we quickly turned off onto a gravel path, I would characterize the first 3 miles as a consistent, steady uphill that was maneagable. Certainly it was much more difficult than flat ground, but I was doing well and I felt good. After two and a half miles we emerged from the gravel path onto a field, our only brief respite from the 5 mile uphill. After choking through the smoke of all the spectators grilling and turning down offers of ice cold beer, the course darted onto the actual mountain auto road. I've come to learn that the last two miles of this race ascends a total elevation of 1000 feet. And it felt like it. I cannot describe the disheartening feeling of rounding a bend and seeing what looks quite literally like a cliff with a road plastered to the side of it (Interesting side note, one of the switchbacks on this road was famously portrayed in the movie "Forrest Gump").
The last two miles were hell on earth, and I don't even want to mention the difference between the pace I went for the first three miles and the last two miles. I will say that I finished the race in 52 minutes, which is a time I was happy with.
Oh, and my buddy Franklin staggered up the hill and across the line in 61 minutes. Impressive.
Finishing this climb left me with a huge sense of accomplishment, and we became celebrities to the rest of our workshop participants, most of whom were overweight women who probably hadn't exercised in at least twenty years.
Onward with my training!
Thursday, July 10, 2008
Thursday 7/10 - From Boone N.C.
Today I ran "The Bear." A five mile race up a mountain. There was a total of about 100 yards of flat, and there was no downhill. The rest was uphill. This was not your typical race. Not even close.
I completed this race, and it was one of the coolest experiences I've had in a very long time. I'll hopefully have a full description of this tomorrow. Right now I'm going to bed.
The south is very, very cool.
I completed this race, and it was one of the coolest experiences I've had in a very long time. I'll hopefully have a full description of this tomorrow. Right now I'm going to bed.
The south is very, very cool.
Wednesday, July 9, 2008
Wednesday 7/9, From Boone N.C.
This is a picture of a small segment of the road I'm going to be running up in a five mile road race tomorrow. I'm running to the top of a mountain. This is an enormously terrible idea. I have yet to run today (I may go out for a couple of miles just to feel active). Signing up for this race has altered my schedule, but I should just enjoy the run and not worry about that till after. I have plenty of time to make the appropriate adjustments.
I'll have more to say about this experience tomorrow, so long as Franklin and I are able to get to the start on time. The race starts at 7:00 PM and it's a bit of a drive from ASU. We have a full day planned as part of the workshop, so let's hope there isn't a conflict.
Tuesday, July 8, 2008
Tuesday 7/8 - From Boone N.C.
Q2 Interval workout.
6 mile total
2 miles easy followed by 4 miles of 5 minutes hard interval with 5 minute breaks
Ran around tons of high school kids who are here at ASU for football camps.
Frightening race on Thursday. Will I do it? My new Kentucky friend, Franklin, is trying to convince me. He may succeed. See link.
http://www.hopeformarrow.org/bearinfo2.htm
6 mile total
2 miles easy followed by 4 miles of 5 minutes hard interval with 5 minute breaks
Ran around tons of high school kids who are here at ASU for football camps.
Frightening race on Thursday. Will I do it? My new Kentucky friend, Franklin, is trying to convince me. He may succeed. See link.
http://www.hopeformarrow.org/bearinfo2.htm
Monday, July 7, 2008
Monday 7/7 - From Boone N.C.
I ran between 5.5 and 6 miles. I'm not sure of the exact distance due to my unfamiliarity with the surroundings, but based on my estimated pace and exact time, I can come up with a pretty reasonable guess. I'm happy with this run. Tomorrow I need to find time for my Q2. I'm debating whether or not I should do it early in the morning or in the evening.
Eating college cafeteria food put a hamper on my running today. My meals are all you can eat. And so ... I eat a lot. I suppose I shouldn't be complaining, I have complete control over this.
So far the workshop has been a fascinating experience. I'm interested in the topic, and so far the workshop has been impeccably organized and well presented. I must admit, however, the historical issues we are dealing with are ones that I would describe as unremarkable. I'm not surprised by this at all, and it's no big deal. I am still certain there will be a number of ways I can integrate this material into my classroom. My main reason for picking this workshop is the location. The Blue Ridge mountains are certainly blue and certainly breathtaking in places, and the consistent haze and sometimes low lying clouds give these mountains an interesting character and their Smoky name.
The second reason I chose this workshop was to meet new and interesting people. Thusfar I have not disappointed. I've been completely immersed in southern culture (fascinating!), and I've met people from all across the country, all bound together by an involvement in education in some way shape or form. Tonight, some of us are going to get some beers at one of the few bars in Boone, N.C. Beer only, no liquor sold here!
Eating college cafeteria food put a hamper on my running today. My meals are all you can eat. And so ... I eat a lot. I suppose I shouldn't be complaining, I have complete control over this.
So far the workshop has been a fascinating experience. I'm interested in the topic, and so far the workshop has been impeccably organized and well presented. I must admit, however, the historical issues we are dealing with are ones that I would describe as unremarkable. I'm not surprised by this at all, and it's no big deal. I am still certain there will be a number of ways I can integrate this material into my classroom. My main reason for picking this workshop is the location. The Blue Ridge mountains are certainly blue and certainly breathtaking in places, and the consistent haze and sometimes low lying clouds give these mountains an interesting character and their Smoky name.
The second reason I chose this workshop was to meet new and interesting people. Thusfar I have not disappointed. I've been completely immersed in southern culture (fascinating!), and I've met people from all across the country, all bound together by an involvement in education in some way shape or form. Tonight, some of us are going to get some beers at one of the few bars in Boone, N.C. Beer only, no liquor sold here!
Sunday 7/6 - From Boone N.C.
After a big workout yesterday and a full day of travelling today, my run was somewhat of a disappointment. But I shouldn't be too upset, because I wasn't sure if I was going to be able to run at all. I ended up going for a 2-3 mile jog which was interrupted by me schooling some high school campers here at ASU in ultimate frisbee for about ten minutes. I suppose I'm pleased that I was active at all today.
Continued frustration with blisters on heels. Lingering from hiking, I can't get them to fully heal.
Continued frustration with blisters on heels. Lingering from hiking, I can't get them to fully heal.
Saturday, July 5, 2008
Saturday 7/5
Success.
Today was a big big workout for me. With the help of Trev and the book Daniel's Running Formula, I've mapped out an outline of my training up till the day of the marathon. Today was my first "Quality" workout according to the schedule. The plan is specific, but has a fairly simplistic nature. It calls for you to first establish what you want your peak weekly mileage to be before the marathon (in other words, the number of miles you are going to run on your longest mileage weeks). I've settled on 50. Though I feel I might be able to handle 60 at this point, I think I'm going to plan conservatively to give me the greatest chance for success.
The plan calls for two "Quality workouts" each week. (Q1 and Q2). I'm planning on doing Q1 every Sunday, and Q2 every Wednesday (I'm pushing these workouts to Saturday and Tuesday for this week because I'll be flying to Boone during the day tomorrow).
Today's Q1 was written as follows:
2 miles E pace +
2 x 10 to 12 min at T pace
with 2-min rests +
1 hr E pace
E pace is, you guessed it, "easy." Cruising at a conversational pace.
T pace is "threshold running." This is described as "running at a velocity that produces an elevated yet steady state of blood lactate accumulation." In other words, running at the pace right below that which would cause lactic acid buildup. Though experienced runners are supposed to be able to run this pace for about 50 minutes, I'm certainly not at that level yet, and I may not be for quite some time (either that, or today my threshold pace was too fast). The emphasis, however, is on the intensity of the effort.
I completed the Q1 workout in its entirety (almost). I took a short break when I passed the house about 30 minutes into the 1 hour cruise for gatorade, and I stopped the 5 minutes early because I was passing the house again, and my body was starting to shut down a bit.
This was my longest single session run thusfar, totaling for the whole workout 11.3 miles. Had I not done the threshold runs, I'd like to think I would have been able to add a couple of miles to that total comfortably before hitting "the wall."
Today's workout showed a couple things to me. First, I have a long way to go before considering myself ready for the full 26.2. Second, my fitness is improving.
Today was a big big workout for me. With the help of Trev and the book Daniel's Running Formula, I've mapped out an outline of my training up till the day of the marathon. Today was my first "Quality" workout according to the schedule. The plan is specific, but has a fairly simplistic nature. It calls for you to first establish what you want your peak weekly mileage to be before the marathon (in other words, the number of miles you are going to run on your longest mileage weeks). I've settled on 50. Though I feel I might be able to handle 60 at this point, I think I'm going to plan conservatively to give me the greatest chance for success.
The plan calls for two "Quality workouts" each week. (Q1 and Q2). I'm planning on doing Q1 every Sunday, and Q2 every Wednesday (I'm pushing these workouts to Saturday and Tuesday for this week because I'll be flying to Boone during the day tomorrow).
Today's Q1 was written as follows:
2 miles E pace +
2 x 10 to 12 min at T pace
with 2-min rests +
1 hr E pace
E pace is, you guessed it, "easy." Cruising at a conversational pace.
T pace is "threshold running." This is described as "running at a velocity that produces an elevated yet steady state of blood lactate accumulation." In other words, running at the pace right below that which would cause lactic acid buildup. Though experienced runners are supposed to be able to run this pace for about 50 minutes, I'm certainly not at that level yet, and I may not be for quite some time (either that, or today my threshold pace was too fast). The emphasis, however, is on the intensity of the effort.
I completed the Q1 workout in its entirety (almost). I took a short break when I passed the house about 30 minutes into the 1 hour cruise for gatorade, and I stopped the 5 minutes early because I was passing the house again, and my body was starting to shut down a bit.
This was my longest single session run thusfar, totaling for the whole workout 11.3 miles. Had I not done the threshold runs, I'd like to think I would have been able to add a couple of miles to that total comfortably before hitting "the wall."
Today's workout showed a couple things to me. First, I have a long way to go before considering myself ready for the full 26.2. Second, my fitness is improving.
Friday, July 4, 2008
Friday 7/4
3-4 mile run/walk .... in hindsight I look at it as a recovery from yesterday and preparation for a Q workout tomorrow.
Bought Asics yesterday. Am returning them tomorrow. Better luck with my next choice.
p.s. Nervous about tomorrow's workout.
Bought Asics yesterday. Am returning them tomorrow. Better luck with my next choice.
p.s. Nervous about tomorrow's workout.
Thursday, July 3, 2008
Thursday 7/3 - It's Official
Big day for me today for a couple of reasons.
I'm officially signed up to run the 26th Mohawk Hudson River Marathon in Albany, NY on October 12th. Filling out the info and putting in the credit card number for the registration was a simple process, but one that was daunting because of what it implied. I'm committed to running a marathon in a little over 14 weeks. I have a plan to get me ready for it, and I have a solid base of training to work with. Still scary though.
Today I did a double session for the first time. I ran 7 miles this morning, then 5.25 miles this afternoon. I'm sore and tired, and for the second session I purposely didn't bring a watch and definitely put things in cruise control. However, I completed the task and will continue to work towards pushing two runs like that into one (plus additional miles) for single long runs that will be done with some semblance of regularity. At the same time, I'm going to be keeping my peak weekly mileage at 50, with most weeks having a weekly mileage of between 35 and 45.
Excellent.
I'm officially signed up to run the 26th Mohawk Hudson River Marathon in Albany, NY on October 12th. Filling out the info and putting in the credit card number for the registration was a simple process, but one that was daunting because of what it implied. I'm committed to running a marathon in a little over 14 weeks. I have a plan to get me ready for it, and I have a solid base of training to work with. Still scary though.
Today I did a double session for the first time. I ran 7 miles this morning, then 5.25 miles this afternoon. I'm sore and tired, and for the second session I purposely didn't bring a watch and definitely put things in cruise control. However, I completed the task and will continue to work towards pushing two runs like that into one (plus additional miles) for single long runs that will be done with some semblance of regularity. At the same time, I'm going to be keeping my peak weekly mileage at 50, with most weeks having a weekly mileage of between 35 and 45.
Excellent.
Wednesday, July 2, 2008
Wednesday 7/2
5.25 miles
I'm struggling to recover from the hike, which I think messed up my running more than I thought it would. My feet still hurt quite a bit (blisters on heels getting infected?) and I am still sore in general. Basketball was a lot of fun yesterday, but may not have helped in my recovery. Plan is to work back into slow distance this week, and then get into the training program next week (from Boone, North Carolina!)
I'm struggling to recover from the hike, which I think messed up my running more than I thought it would. My feet still hurt quite a bit (blisters on heels getting infected?) and I am still sore in general. Basketball was a lot of fun yesterday, but may not have helped in my recovery. Plan is to work back into slow distance this week, and then get into the training program next week (from Boone, North Carolina!)
Tuesday, July 1, 2008
Monday 6/30
4 mile run/walk felt like shit
Hot, sore from hiking, just sucked. Feet hurt from hiking blisters.
Marathon on October 12th - Mohawk Hudson River Marathon, Albany New York
Hot, sore from hiking, just sucked. Feet hurt from hiking blisters.
Marathon on October 12th - Mohawk Hudson River Marathon, Albany New York
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