I always think I learn more from my mistakes than from the things I do right, so here is an analysis of what went wrong for my run today. Hopefully I'll take something away from this and use it in the future. Every training session seems to have at least one disasterous run, and hopefully this will be the one for this marathon.
To summarize the cumulative problems for this run I'll use the word "attitude". I just did not have the right attitude going into this run, and I suffered the results. My past two 18 mile runs have been incredibly successful, I have felt strong and have been able to incorporate some tempo miles during the run. Since the goal for the 20 miles today was just to finish at a good long run pace, I really was not taking it seriously. In retrospect my fueling last night was nowhere near what it should have been with protein and fats taking the lions share of the plate. Also, yesterday marked a pretty significant variation from my usual routine where I did a strength training session instead of an easy run. I didn't think that it would affect me that much, but I think it did as I didn't really have the "pep" that I usually have. Unfortunately without the proper preparation the attitude could not really get any better over the course of the run, especially with the intestinal issues I experienced. I have had several "uncomfortable" runs over the years, but I have fortunately never had to seek out a port-a-potty until today. Unpleasant to say the least.
Did anything go right today? Yes, I can say that it did. Once I realized that the run was going to be a disaster I completely shifted my goals for the workout. In the end I decided that despite all the setbacks I could still experience a good training run by merely seeking to finish the 20 miles regardless of how long it took. There is some benefit to being out running for 3 hours (approximately the time I hope to finish the marathon in) even if I am not running the whole time. In the end I finished the run with an average pace that was just a little slower than I was hoping for, so even though it was unpleasant I was still moving fairly quickly. My fueling on the run was pretty good as well as I took my gel early enough that I was not totally run down before it kicked in. I think I will try to be doing that more on future runs as well.
Now it's time to put this run behind me and look to the next run. A well deserved beer tonight will do the soul some good.
Saturday, February 28, 2009
Thursday, February 05, 2009
Inspirational Words
I was fortunate enough to read a blog post from David Goggins. David Goggins is a Navy SEAL who has taken to running ultra-marathon events in support of charities. He was one of the "Heroes of Running" for Runner's World last year. In his post he discusses an experience in which he sees the look of defeat in the eyes of another man. Goggins says, "everybody comes to a point in there [sic] life when they want to quit. But it's about what you do at that moment that determines who you are."
This quote rings true with so much of what I believe about life. Last year, when I registered for the Denver Marathon, the application form asked "Why do you run?" My response was that "I run because it is not easy." People will always try to sell you the old lie, that by doing something you will make your life easy. In fact this lie will rob you of life itself, for in moments of pain and in trials exists the true joy of life. Work is not easy. Friendships are not easy. Parenting is not easy. Love is not easy. Walking with Christ is not easy! Rejoice in trial, and who you really are will be brought to light!
This quote rings true with so much of what I believe about life. Last year, when I registered for the Denver Marathon, the application form asked "Why do you run?" My response was that "I run because it is not easy." People will always try to sell you the old lie, that by doing something you will make your life easy. In fact this lie will rob you of life itself, for in moments of pain and in trials exists the true joy of life. Work is not easy. Friendships are not easy. Parenting is not easy. Love is not easy. Walking with Christ is not easy! Rejoice in trial, and who you really are will be brought to light!
I will not die but live, and will proclaim what the LORD has done. The LORD has chastened me severely, but he has not given me over to death -- Ps. 118:17,18
Sunday, February 01, 2009
Cooperative Weather
Well so far this year the weather has been extremely cooperative. We have had fronts move through every once in a while, but they have mostly been confined to the early parts of the week, allowing the snow to mostly melt by the weekend. As a result, marathon training is in full "gear-up" mode with a 14 miler last weekend and 16 miles this weekend. Since last year I have dropped my long run pace significantly, and my intervals/tempo paces have dropped too. I hope to keep these paces around where they are now as I ramp back up the mileage, but so far things are feeling pretty good with two 50 mile weeks down already. The big task now is to not gear up too quickly and peak too early, I'm trying to keep the mileage out of the 60s until I hit March. I am also considering a tune up race in April. I was looking for a half marathon 4 to 6 weeks out from the marathon that I could use as a hard race test. I found one today that looks interesting, so I have updated my links on the left.
I think I'm far enough down the road now that I will be able to finish the training necessary for a spring marathon. If the weather is crappy for the early long runs it starts to get to the point where you don't want to bother with it. But once you make the investment in a few 2+ hour runs, it's harder for the weather to throw you off your game. I have also come to embrace the treadmill this year, with my speedwork and tempo runs being done on it exclusively. Unlike the track, where my body can slow down as it gets tired, the treadmill does not care about my weakness. If I set it to a 6:05 pace, it will continue in that fashion until I finish my interval or I fall off. That can be a good motivational technique.
I think I'm far enough down the road now that I will be able to finish the training necessary for a spring marathon. If the weather is crappy for the early long runs it starts to get to the point where you don't want to bother with it. But once you make the investment in a few 2+ hour runs, it's harder for the weather to throw you off your game. I have also come to embrace the treadmill this year, with my speedwork and tempo runs being done on it exclusively. Unlike the track, where my body can slow down as it gets tired, the treadmill does not care about my weakness. If I set it to a 6:05 pace, it will continue in that fashion until I finish my interval or I fall off. That can be a good motivational technique.
Monday, January 19, 2009
Dizzy World!
Yes, the rumors are true. I am registered for what will likely be the most expensive marathon that I ever plan to not run competitively. Seriously, the price of the Disney World Marathon is up there with Boston and New York! This year "Goofy's Challenge" (run both the half and the full marathon for an extra medal), is priced at $40 more than the price of the individual events combined. It used to be that it was called Goofy's Challenge because you had to be a little goofy to attempt it. Now you'd have to be goofy to pay for it!
Regardless of the price, however, this will be a fun marathon. I don't plan to run this too hard as I want to soak in the sights and sounds of the Disney experience. My goal for this race is 3:30, but depending on the fall training that may change slightly. If the goal of this race can keep me from putting on the pounds during the holidays then that would be mission accomplished as well. The other reason that this will be a fun time is that I will be able to watch Melissa run the day before in the half-marathon. This will be quite the family affair!
Regardless of the price, however, this will be a fun marathon. I don't plan to run this too hard as I want to soak in the sights and sounds of the Disney experience. My goal for this race is 3:30, but depending on the fall training that may change slightly. If the goal of this race can keep me from putting on the pounds during the holidays then that would be mission accomplished as well. The other reason that this will be a fun time is that I will be able to watch Melissa run the day before in the half-marathon. This will be quite the family affair!
Thursday, January 15, 2009
Marathon Training?
On the heels of my last post, expressing my interest in more racing this year, I can report that I have begun marathon training again...sortof. I'm eyeing the Ft. Collins Marathon, which runs down the Poudre Canyon into Ft. Collins. I wasn't really thinking about a spring marathon, but a friend brought it to my attention and it looks like a scenic course, that's still fairly close to home. I have not yet registered though, so plans may change if the weather takes a turn for the worse, or if the marathon fills up.
My training kicked off this week with a couple of speedwork sessions on the treadmill. While treadmill running for long distances can get dull, for speedwork it's actually quite useful. I can set the pace I want to train at, and the treadmill will not let me slow down unless I give in and hit the "slow button". That doesn't make it any easier to run, however, and I found myself struggling with the workouts without any recent speedwork to build off. Consistency will help with that of course, along with the new core strength workouts I have been incorporating. My hope is that coming into a 16 week program fresh off a nice break will help prevent the burnout that I experienced last year.
In closing I'd like to include this quote, which I think sums up a lot. It is from Haile Gebrselassie, the current marathon world record holder (2:03:59), and is his response to an inquiry about how a global financial crisis might affect future corporate sponsorship of marathons.
My training kicked off this week with a couple of speedwork sessions on the treadmill. While treadmill running for long distances can get dull, for speedwork it's actually quite useful. I can set the pace I want to train at, and the treadmill will not let me slow down unless I give in and hit the "slow button". That doesn't make it any easier to run, however, and I found myself struggling with the workouts without any recent speedwork to build off. Consistency will help with that of course, along with the new core strength workouts I have been incorporating. My hope is that coming into a 16 week program fresh off a nice break will help prevent the burnout that I experienced last year.
In closing I'd like to include this quote, which I think sums up a lot. It is from Haile Gebrselassie, the current marathon world record holder (2:03:59), and is his response to an inquiry about how a global financial crisis might affect future corporate sponsorship of marathons.
"People always ask why I’m smiling. Well I’m in business, I’m also suffering, but I’m happy, because I run." - Haile Gebrselassie
Wednesday, January 07, 2009
What's to say?
I had all the good intentions of posting a wrap-up of 2008, but it just sounded cheesy to me. A little too much like patting myself on the back. Besides, 2008 is all in the past now, and what is yet to come is 2009. So perhaps a look ahead to 2009 is a better way to go.
Along that line, I think it is time for a re-arrangement of the blog. It needs a fresh new look, just as I need a fresh new approach to my running. Along the sidebar you will now note that I have removed the milage tracking from two years ago. I keep track of all of my milage now through an online training log, so that's really not necessary. I toyed with the idea of putting my race PRs in the sidebar, but I think that's too much looking back at the past, so instead I have put my goal PRs, which may or may not be achieved this year. Since the blog has become more about running than it's scotch tasting beginnings I thought about changing the name, but I realized that uisge beatha (water of life) has much more significance in my life now than it ever did before. So the name stays. So now that the blog represents more of where I am going, I should summarize some of that in this post.
It's time to get serious! I know many of you (two) may be thinking "Where was I for not serious?" But in reality my training these past years has not benefitted from significant direction. It has been fun, but not necessarily beneficial. Running long miles at a slow pace has built the base that I need to improve, but now it's time to get more consistent with my speedwork. Having an idea of what each workout is supposed to accomplish before I head out is key, as well as thinking about what I can best accomplish in the time that I have to train. I want to get faster, and that will not come through anything but hard work.
In that same vein, I think that cross-training is going to be the most significant thing to add to my training this year. Incorporating core strength exercises at least a couple of times a week will be important for my improvement. I am also hoping to increase my flexibility, which I hope will help keep me running injury free. In short, I actually hope to run fewer miles this year, but expand the number of workouts. After all, I'm not getting any younger, despite how I feel.
The final element to my running I believe comes through fellowship. Some of my running buddies are moving into new stages in their lives, which will mean fewer opportunities to run together. But those relationships will be strengthened through the time that we are able to spend together. Also, the door is opened for new running partners, and I hope to be able to continue to inspire and encourage others through those avenues. Finally, I hope to run more this year with my family. The taste I had last year of training with my wife (As Fast As My Feet Will Carry Me) with the kids in the joggy stroller was enough to leave me wanting more.
I cannot help but notice the parallels that my running life has with my walk with God. In both cases I find myself having to ask the same question, "What are you really doing?" Are you coasting through this life, or are you seizing it? Are you adequately preparing yourself for the challenges ahead? How can you help others to fulfill their potential? These are questions I need to consistently ask myself both as a runner and as a follower of Christ.
To summarize my goals for the future I'll use one word: quality. More quality time in training, more quality time in relationships, and most importantly more quality time with God. To do otherwise would be selling this life short.
Along that line, I think it is time for a re-arrangement of the blog. It needs a fresh new look, just as I need a fresh new approach to my running. Along the sidebar you will now note that I have removed the milage tracking from two years ago. I keep track of all of my milage now through an online training log, so that's really not necessary. I toyed with the idea of putting my race PRs in the sidebar, but I think that's too much looking back at the past, so instead I have put my goal PRs, which may or may not be achieved this year. Since the blog has become more about running than it's scotch tasting beginnings I thought about changing the name, but I realized that uisge beatha (water of life) has much more significance in my life now than it ever did before. So the name stays. So now that the blog represents more of where I am going, I should summarize some of that in this post.
It's time to get serious! I know many of you (two) may be thinking "Where was I for not serious?" But in reality my training these past years has not benefitted from significant direction. It has been fun, but not necessarily beneficial. Running long miles at a slow pace has built the base that I need to improve, but now it's time to get more consistent with my speedwork. Having an idea of what each workout is supposed to accomplish before I head out is key, as well as thinking about what I can best accomplish in the time that I have to train. I want to get faster, and that will not come through anything but hard work.
In that same vein, I think that cross-training is going to be the most significant thing to add to my training this year. Incorporating core strength exercises at least a couple of times a week will be important for my improvement. I am also hoping to increase my flexibility, which I hope will help keep me running injury free. In short, I actually hope to run fewer miles this year, but expand the number of workouts. After all, I'm not getting any younger, despite how I feel.
The final element to my running I believe comes through fellowship. Some of my running buddies are moving into new stages in their lives, which will mean fewer opportunities to run together. But those relationships will be strengthened through the time that we are able to spend together. Also, the door is opened for new running partners, and I hope to be able to continue to inspire and encourage others through those avenues. Finally, I hope to run more this year with my family. The taste I had last year of training with my wife (As Fast As My Feet Will Carry Me) with the kids in the joggy stroller was enough to leave me wanting more.
I cannot help but notice the parallels that my running life has with my walk with God. In both cases I find myself having to ask the same question, "What are you really doing?" Are you coasting through this life, or are you seizing it? Are you adequately preparing yourself for the challenges ahead? How can you help others to fulfill their potential? These are questions I need to consistently ask myself both as a runner and as a follower of Christ.
To summarize my goals for the future I'll use one word: quality. More quality time in training, more quality time in relationships, and most importantly more quality time with God. To do otherwise would be selling this life short.
Sunday, October 19, 2008
The Big Day
Well a lot has happened since my last post. The hard month of training I had planned for September did not really materialize, I injured my ankle and missed out on a couple of weeks of speedwork and tempo runs. But I was able to keep at it and finished up the training program strong. I'm still feeling a little sick of running, but not as bad as it was at the beginning of September. A week or two off now and I'll probably be itching to get back at it.
Today was the day of the big race, my "A" race for the year. The weather for the Denver marathon this year was the polar opposite of last year, with temperatures at the race start in the 50s and mid 60s for the finish. It was maybe a little too hot for a fast run, but I did not really feel the temperature as a problem. My race started off strong, with mile splits in the 7:20 range. This put me right where I wanted to be for my finishing time, which I hoped would be in the 3:15-3:20 range. At 10 miles I was still feeling pretty good, so I reevaluated my pace and decided I could push a little harder to get closer to 3:10 (the coveted Boston qualification time). I was able to drop my splits into the low 7's for a few miles, but by mile 17 it was apparent that I just didn't have it in me today. I kept pushing hard, but my miles slowed to 7:30s and then to 8 minutes by mile 20. I crossed the 20 mile mark in 2:27, so I knew that if I could keep it together and run around 45 minutes for the last 10k I'd be flying. The thought that I had less than an hour to go kept me going but by mile 22 it was apparent that I was bonking hard (running out of energy during a marathon, usually the wall comes around 22 when all of the glycogen stores have been used up). My legs felt like cement, and I just concentrated on putting one foot in front of the other for the next 4 miles. I ended up crossing the finish in 3:20, a personal best by 12 minutes! So despite the struggle at the finish I am happy, I went out to leave it all out there on the course and I did. I think with better pacing I could have hit the 3:15, but I am happier with the experience I gained out of this race. I think the Boston qualifying time is possible in the next few years, with hard training and a flatter, faster course, but at this point I am somewhat relieved as I wasn't even sure I could afford to run Boston this year.
With that race, my hard training is over for the year I think. I may try a 5k again this winter, but the main goal is just to hit 2008 miles this year (I'm at 1857 now). Next year perhaps a half-marathon is in the cards. I realize this year just how long the marathon really is, it is an unforgiving race that can humble even the best trained athletes. Usually when I start the race I question briefly why I have signed up for such suffering, a thought that is easily dismissed in the early miles. But by the time 20 miles rolls around, you are really questioning the sanity of such a decision. Unfortunately, by then it is too late to turn back.
The highlight of the experience this year was having my parents here to cheer me on. This is the first time they have seen me race and I am happy that they got to experience the true test of my abilities: the marathon. I was not looking very pretty as I struggled to the finish line, and so they got to see the sacrifice of the sport for what it is. Seeing them cheering me on as I raced for the finish line was truly a blessing, and I hope that they will be able to join me for more races in the future.
I will close this lengthy post with the reason that I run, which was part of the race application form: I run because it's not easy. A simple statement of a simple truth. When I am out there giving it my all I am not coasting through life, I am living it. The pain I feel is a confirmation that I am alive, and that my body can accomplish great things with hard work and perseverance. Running is hard because it is supposed to be hard.
Today was the day of the big race, my "A" race for the year. The weather for the Denver marathon this year was the polar opposite of last year, with temperatures at the race start in the 50s and mid 60s for the finish. It was maybe a little too hot for a fast run, but I did not really feel the temperature as a problem. My race started off strong, with mile splits in the 7:20 range. This put me right where I wanted to be for my finishing time, which I hoped would be in the 3:15-3:20 range. At 10 miles I was still feeling pretty good, so I reevaluated my pace and decided I could push a little harder to get closer to 3:10 (the coveted Boston qualification time). I was able to drop my splits into the low 7's for a few miles, but by mile 17 it was apparent that I just didn't have it in me today. I kept pushing hard, but my miles slowed to 7:30s and then to 8 minutes by mile 20. I crossed the 20 mile mark in 2:27, so I knew that if I could keep it together and run around 45 minutes for the last 10k I'd be flying. The thought that I had less than an hour to go kept me going but by mile 22 it was apparent that I was bonking hard (running out of energy during a marathon, usually the wall comes around 22 when all of the glycogen stores have been used up). My legs felt like cement, and I just concentrated on putting one foot in front of the other for the next 4 miles. I ended up crossing the finish in 3:20, a personal best by 12 minutes! So despite the struggle at the finish I am happy, I went out to leave it all out there on the course and I did. I think with better pacing I could have hit the 3:15, but I am happier with the experience I gained out of this race. I think the Boston qualifying time is possible in the next few years, with hard training and a flatter, faster course, but at this point I am somewhat relieved as I wasn't even sure I could afford to run Boston this year.
With that race, my hard training is over for the year I think. I may try a 5k again this winter, but the main goal is just to hit 2008 miles this year (I'm at 1857 now). Next year perhaps a half-marathon is in the cards. I realize this year just how long the marathon really is, it is an unforgiving race that can humble even the best trained athletes. Usually when I start the race I question briefly why I have signed up for such suffering, a thought that is easily dismissed in the early miles. But by the time 20 miles rolls around, you are really questioning the sanity of such a decision. Unfortunately, by then it is too late to turn back.
The highlight of the experience this year was having my parents here to cheer me on. This is the first time they have seen me race and I am happy that they got to experience the true test of my abilities: the marathon. I was not looking very pretty as I struggled to the finish line, and so they got to see the sacrifice of the sport for what it is. Seeing them cheering me on as I raced for the finish line was truly a blessing, and I hope that they will be able to join me for more races in the future.
I will close this lengthy post with the reason that I run, which was part of the race application form: I run because it's not easy. A simple statement of a simple truth. When I am out there giving it my all I am not coasting through life, I am living it. The pain I feel is a confirmation that I am alive, and that my body can accomplish great things with hard work and perseverance. Running is hard because it is supposed to be hard.
Friday, August 29, 2008
2008 in '08
Well this week I crossed the 1500 mile mark for the year, so barring injury (which is always a possibility) I should be able to begin the countdown to the goal of running 2008 miles in the year 2008. 494 miles to go, and with me likely covering 250 miles in September I should be able to bring in the rest in the final three months of the year
I should give an update on marathon training as well I suppose. After tomorrow's 18 miles I will have only 4 more weeks of serious training before the taper begins. That should be perfect because as of now my running is improving significantly. I have been consistent in my speedwork, with intervals every Tuesday and tempo every Thursday, and my Saturday long runs have been good as well, with the first 20 passing last week fairly smoothly. My interval pace is down in the low 6 min/mile range now, tempos are around 7 min/mile for 9+ miles, and my easy pace has dropped to the low 8s. I really think that a 3:10 is possible now, but you never know what race day will bring.
Lest anyone reading this thinks I am bragging, all this boasting is mostly for my benefit. I have been training hard (60 plus miles per week) for 7 weeks now, with a whole summer of significant base building (over 50 miles a week). My speed workouts on Tuesday and Thursday mean that my legs ache every single day of the week, and frankly I'm a little sick of running. That, coupled with the fact that my running buddies are already tapering for their "A" races, means that motivating myself to get out the door can be challenging at times. But the thought of possibly qualifying for Boston, and the fact that this will be the first race my parents get to see me run, drives me on.
So really what's 4 more weeks of 250 miles when I've come so far already?
I should give an update on marathon training as well I suppose. After tomorrow's 18 miles I will have only 4 more weeks of serious training before the taper begins. That should be perfect because as of now my running is improving significantly. I have been consistent in my speedwork, with intervals every Tuesday and tempo every Thursday, and my Saturday long runs have been good as well, with the first 20 passing last week fairly smoothly. My interval pace is down in the low 6 min/mile range now, tempos are around 7 min/mile for 9+ miles, and my easy pace has dropped to the low 8s. I really think that a 3:10 is possible now, but you never know what race day will bring.
Lest anyone reading this thinks I am bragging, all this boasting is mostly for my benefit. I have been training hard (60 plus miles per week) for 7 weeks now, with a whole summer of significant base building (over 50 miles a week). My speed workouts on Tuesday and Thursday mean that my legs ache every single day of the week, and frankly I'm a little sick of running. That, coupled with the fact that my running buddies are already tapering for their "A" races, means that motivating myself to get out the door can be challenging at times. But the thought of possibly qualifying for Boston, and the fact that this will be the first race my parents get to see me run, drives me on.
So really what's 4 more weeks of 250 miles when I've come so far already?
Thursday, June 26, 2008
Officially Out of Control
Well, it's official, my running is out of control. Wednesday was bike to work day here, and in honor of the day, I decided to commute to work in a more "earth friendly" manner. Unfortunately, I do not own a bike, so the only remaining option was to run the 15 miles to work. I left the house at 7 am and arrived at work at 9, not bad considering I got sidetracked a few times along the way. I got a free bagel and coffee out of it, so I didn't come away empty handed. Needless to say you would think that that would be it for the day, but when a friend suggested an easy 6 miles I couldn't turn him down. Like I said, out of control.
The end result of this is that I am piling the miles on, so I broke 1000 miles for the year during my run to work. It's also put a lot of miles on my shoes, so when I found out last week that I had been selected as a shoe wear tester I was really excited. That gives me a "free" pair of shoes to wear for the next month and a half, taking some of the pressure off of my Brooks shoes. Note that "free" above is in quotation marks as the fee for the wear test is my sole...of my foot. For the past week I have been battling a very nasty blister as a result of the shoe change. I don't want any loafer feet anyway!
The end result of this is that I am piling the miles on, so I broke 1000 miles for the year during my run to work. It's also put a lot of miles on my shoes, so when I found out last week that I had been selected as a shoe wear tester I was really excited. That gives me a "free" pair of shoes to wear for the next month and a half, taking some of the pressure off of my Brooks shoes. Note that "free" above is in quotation marks as the fee for the wear test is my sole...of my foot. For the past week I have been battling a very nasty blister as a result of the shoe change. I don't want any loafer feet anyway!
Tuesday, May 27, 2008
Monday, May 26, 2008
Light it up!
In perfect, 52 degree, partly cloudy conditions, I crushed the Bolder Boulder.
I came in 25th in my age group out of 442 runners!
For those of you who may or may not have been keeping track, this represents a 4 minute improvement over last year's results!
- Mile 1 - 6:36.93
- Mile 2 - 6:51.55
- Mile 3 - 6:57.32
- Mile 4 - 6:49.75
- Mile 5 - 6:42.58
- Mile 6 - 6:55.69
- Final - 42:19.21
I came in 25th in my age group out of 442 runners!
For those of you who may or may not have been keeping track, this represents a 4 minute improvement over last year's results!
Wednesday, May 07, 2008
Sunday, April 13, 2008
Overstepped my limits
It has been a while since I had a run where at the end of it I was ready to cry "uncle". Today was one of those.
Melissa had to run 9 miles today, which happens to be the distance around the Cherry Creek reservoir if you drive into the park and run from one of the parking lots. So I suggested that she run that run rather than the usual "Wash Park" run. It must have appealed to her more than 4 loops around the park so she took me up on it, really I had only half-heartedly suggested it. I remember not-so-fondly the days of my first marathon training when I had decided to run a long loop and ended up 5 miles from nowhere with nothing left in the tank. On some level I want to "rescue" Melissa from those kind of runs. But I realize that most times those are the runs that make you a better runner. They give you something to fall back on when you are hating life, and you think "well, it can't be worse than such-and-such a day".
Ironically enough, Melissa made out great on her run, while I ended up being the one craving rescue. For most of Melissa's runs I have pushed the double jogging stroller around Wash park, acting as child wagon/support vehicle. I can usually cover 11-12 miles on these runs and I can lay down a wicked pace while doing so. So today I was buoyed up by this confidence and I decided to run out to my 20 mile turnaround point. Without the trip to the parking lot outside of the state park this is a 15 mile circuit and I decided that it was doable in the time Melissa had alloted for her run. I also figured by doing this, that I would end up coming up behind Melissa in the end of her run and be able to offer some encouragement.
So I set about to running, taking a nice easy pace and keeping a relaxed posture on the stroller. I knew there were some hills to contend with and I wanted to make sure I had enough energy to finish. I kept a positive attitude and made it all the way out to my turnaround point (mostly downhill) with no problems. Unfortunately it was then that I realized how tired I was already and how many hills I had left to face me on the return trip. From there it became an attempt to keep putting one foot in front of the other, and tackle each hill one at a time. Finally I reached the top of what I knew was the last hill and I knew that I was going to be able to finish, even if it was slow. Finally I reached the car and was relieved to find Melissa there already and in good spirits. Within a few minutes of realizing that I was done pushing (for it could barely be called running at that point) I was able to regain most of my posture and finish up my day.
Lessons learned: I now have a much greater appreciation for Team Hoyt, pushing a vehicle is not a huge deal on level ground, but is vastly more difficult on hilly terrain. Also, legs can be well trained for endurance, but any chinks in the armor (core, arms, shoulders) can bring you down over the long haul. Finally, kids, while heavy, are great companions and can talk you through some hard times.
I know it has been a while since I blogged, but I have not really had any particularly memorable runs. My mileage has been pretty good, pushing 40+ miles per week for a while now, and building a good strong base to build off for the year. I just broke through 500 miles for the year (which last year did not happen until May), and I'm ready to be building in speedwork to prepare for the races to come.
Melissa had to run 9 miles today, which happens to be the distance around the Cherry Creek reservoir if you drive into the park and run from one of the parking lots. So I suggested that she run that run rather than the usual "Wash Park" run. It must have appealed to her more than 4 loops around the park so she took me up on it, really I had only half-heartedly suggested it. I remember not-so-fondly the days of my first marathon training when I had decided to run a long loop and ended up 5 miles from nowhere with nothing left in the tank. On some level I want to "rescue" Melissa from those kind of runs. But I realize that most times those are the runs that make you a better runner. They give you something to fall back on when you are hating life, and you think "well, it can't be worse than such-and-such a day".
Ironically enough, Melissa made out great on her run, while I ended up being the one craving rescue. For most of Melissa's runs I have pushed the double jogging stroller around Wash park, acting as child wagon/support vehicle. I can usually cover 11-12 miles on these runs and I can lay down a wicked pace while doing so. So today I was buoyed up by this confidence and I decided to run out to my 20 mile turnaround point. Without the trip to the parking lot outside of the state park this is a 15 mile circuit and I decided that it was doable in the time Melissa had alloted for her run. I also figured by doing this, that I would end up coming up behind Melissa in the end of her run and be able to offer some encouragement.
So I set about to running, taking a nice easy pace and keeping a relaxed posture on the stroller. I knew there were some hills to contend with and I wanted to make sure I had enough energy to finish. I kept a positive attitude and made it all the way out to my turnaround point (mostly downhill) with no problems. Unfortunately it was then that I realized how tired I was already and how many hills I had left to face me on the return trip. From there it became an attempt to keep putting one foot in front of the other, and tackle each hill one at a time. Finally I reached the top of what I knew was the last hill and I knew that I was going to be able to finish, even if it was slow. Finally I reached the car and was relieved to find Melissa there already and in good spirits. Within a few minutes of realizing that I was done pushing (for it could barely be called running at that point) I was able to regain most of my posture and finish up my day.
Lessons learned: I now have a much greater appreciation for Team Hoyt, pushing a vehicle is not a huge deal on level ground, but is vastly more difficult on hilly terrain. Also, legs can be well trained for endurance, but any chinks in the armor (core, arms, shoulders) can bring you down over the long haul. Finally, kids, while heavy, are great companions and can talk you through some hard times.
I know it has been a while since I blogged, but I have not really had any particularly memorable runs. My mileage has been pretty good, pushing 40+ miles per week for a while now, and building a good strong base to build off for the year. I just broke through 500 miles for the year (which last year did not happen until May), and I'm ready to be building in speedwork to prepare for the races to come.
Saturday, December 15, 2007
Go Gadget Go!
I have a new toy to play with on my runs now. A friend of mine bought a new heart rate monitor on Cragslist so he gave me his slightly used one. Now I can monitor my heart rate as I exercise and try to hit the target zones optimal for training. Yesterday it was very icy out so I opted to hit the gym and give the new gadget a try. I did impromptu speedwork, with a mile of warmup, followed by 3 miles of 2 laps hard, 1 lap recovery, and then another mile cooldown. During the speedwork session I was well into the 80-100% max heart rate that is optimal for speed training. My average for the session was 155 bpm, and max was 188. The max is actually only 2 bpm less than my maximum heart rate which is determined solely by my age. While I was working hard, it was certainly not an all out effort, so I suspect that my max heart rate is actually a little higher than 190.
It was nice getting out of the cold as all of my runs this week have been in the snow, which is really pretty, but adds another element to the workout. My quads have been sore since Wednesday!
It was nice getting out of the cold as all of my runs this week have been in the snow, which is really pretty, but adds another element to the workout. My quads have been sore since Wednesday!
Wednesday, December 05, 2007
Pictures are up
You can see me struggling through the last 100 yards of the Colder Bolder on Sunday.
eventpictures.com
Boy do I look warm!
eventpictures.com
Boy do I look warm!
Sunday, December 02, 2007
It's Colder in Boulder
Today I ran the Colder Bolder invitational race in Boulder. It's a 5K race, but it is different in that you qualify for your wave based on your finishing time for the Bolder Boulder. That means that you are racing against people who are roughly the same speed as you, and if you have made significant fitness gains over the past year you have a chance to "win" your wave. My wave was the 46 minute invitational, and it had maybe 20 people racing in it. We all toed the line and with a blast from an air horn we were all off. Based off of the success of my speedwork this year my plan was to stick with the front of the pack for the race and either place in the top three, or get pulled along to a fast time. By the first half mile I was in the first 5 or 6 people, and the leader was setting a pretty fast pace. At the first (and only) mile marker we had set a 6:20 pace, but the leader could not hold on and fell back to be replaced by someone else. It was at this point that I moved into third place, hoping to hold on as well as I could. We hit a decent hill though, with a stiff headwind and it took a lot out of me, so I knew that it was only a matter of time before I was reeled in by someone who had paced themselves a bit better. Eventually I was passed by a guy who I swear must have been twice my height and was taking one stride to my two, and then finally by another guy who I had been neck-in-neck with for most of the race. I finished 5th in my wave in 21:02 (according to my watch). I felt a little bad having missed the "podium" by just 30 seconds or so, and the prize was a stuffed macaroni penguin (which Elijah has come to recognize from Diego). It would have been nice to bring back such a prize to Elijah, but I just have to be satisfied with a ripping fast PR (personal record) in the 5K.
Sunday, November 25, 2007
Technical Difficulties
Well after almost a month here I am again. I have been consistent in updating my milage on the right, but posting has been difficult due to my computer being in for repairs. I've been running fairly consistently during the week lately, but the weekends have been difficult to get my runs in. Especially with preparing for Thanksgiving and the holidays. I went out today with a friend of mine for 8 miles through the trails of Cherry Creek. It was fun to run through the trees and enjoy what little snow was remaining from this weeks storms. You gotta love Colorado!
Wednesday, November 07, 2007
I'm still running!
I haven't had enough time to blog so I need to do a little bit of catching up. My trip to California was good, with a great wedding and a bunch of great running. The best part was a 12 mile trail run in Laguna beach, which I was happy to be able to complete just 2 weeks after the marathon. Mostly I have been easing back into regular running, trying to have a little fun in the process. Yesterday I hit the Mesa trail hard and was cranking up and down the hills, a great aerobic workout. Coupled with today's tempo run, that makes for a tired boy. But it hardly felt like work with the sun just disappearing behind the flatirons and the Boulder valley laid out before me.
Saturday, October 20, 2007
The morning after
Well this week has been pretty laid back as I recover from the marathon. Monday I was pretty sore and I got hit with a cold pretty bad. Miles had been fighting one for a while so I'm happy it held off until after the big day. By Wednesday the soreness had subsided so I ventured out to the gym for some "no-impact" stationary bike riding. Friday I got a chance to hit the pool, and then today was my first run. I only went 5 miles, which didn't feel too bad, but my calves were kind of tight, I think partly due to the swim yesterday. Next week I'll be back into a semi-normal schedule, with daily runs and swimming where I can fit it in. I'm off to California on Thursday though, so I'll have to find time for some running "on-the-road."
By the way, my pictures are online at Brightroom, but there are only two and neither is what I was hoping for. I was wearing bib number 1457.
By the way, my pictures are online at Brightroom, but there are only two and neither is what I was hoping for. I was wearing bib number 1457.
Sunday, October 14, 2007
Twenty-Six Point Two!
I crushed the marathon today, crossing the line with 3:32:45 on the clock. We'll see what the chip time gives me.
The Denver Marathon was a class act all the way, everything ran like clockwork and the gatorade stations were plentiful. It would be great to see this race at the top of the list along with Boston, New York and Chicago. Even with the rain there were lots of spectators lining the course from start to finish. They are the real heroes of the day, the runners are running and generating heat, the spectators just get cold and wet.
Melissa, Elijah and Miles were all at the finish to welcome me back and it was wonderful to see the support that my family offers me. As I ran through the rain I thought many times how others must think I am crazy to want to do this. But the love and support of my wonderful wife and children are there regardless.
Update: My chip time is up and my time for the race was 3:32:09!! I came in 188 out of a field of 1563.
The Denver Marathon was a class act all the way, everything ran like clockwork and the gatorade stations were plentiful. It would be great to see this race at the top of the list along with Boston, New York and Chicago. Even with the rain there were lots of spectators lining the course from start to finish. They are the real heroes of the day, the runners are running and generating heat, the spectators just get cold and wet.
Melissa, Elijah and Miles were all at the finish to welcome me back and it was wonderful to see the support that my family offers me. As I ran through the rain I thought many times how others must think I am crazy to want to do this. But the love and support of my wonderful wife and children are there regardless.
Update: My chip time is up and my time for the race was 3:32:09!! I came in 188 out of a field of 1563.
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