Training Log - Week Ending Dec. 22nd

Hello Runners.

This week continues the "Build back up" phase of my running.  5 weeks post marathon on Dec. 21st.

I'm sticking with the Tuesday workout / Saturday LR schedule, using the rest of the week for easy mileage with some Strides thrown in.  I've felt surprisingly good this week.  Soreness / back ache have all subsided, so I've "given myself permission" to keep moving forward with a little heavier workout and longer LR.

Tuesday Workout:
Workout was 25' @ LT pace (using Daniels LT pace of what you can run for an hour).  I purposely reset by watch for the Tempo section of the run so I could check on my pace, since last week going by feel didn't work well; I ran way too fast.  So instead, this week I used my watch to track my pace and my ego took over and I "ran too fast" again. 
During my marathon build up, my rough LT pace was about 6:20, I could hold it pretty easily (well -  you know, how Tempo feels).  This week I ran the segment in 6:23 and I had to take a couple standing rests.  So, I'm sure I ran it too fast.  Wasn't really a 25' Tempo, but more a 10' , then 10', then 5' repeat session with 30 seconds standing rest.  I'm guessing my Tempo pace is actually around 6:30.  This tells me two things; I'm not in shape like I was before the race (duh), and I'm not willing to slow down to run the correct workout.  My fundamental issue is NOT pacing myself based on "where I am now".  Something to consider - check my ego and do the damn workout as intended.  Easy, right?

Saturday LR:
Went for the hills this week for the Long Run.  13.3 miles with 1250' of gain (and descent).  I ran with a couple of friends on a fun dirt / gravel road.  Usually I coast on the downhills and 'work' going up.  This time around I kept the 'going up' part in check and bombed the downhills (well - bombed is an big exaggeration, but I did go faster than normal).  Fun day.

For a change this week, I did a short 3 mile run at a very easy pace on Sunday.  Usually I walk on Sunday, but this week I thought I'd try a short run.  We'll see how it goes....maybe I'll run or walk based on how I feel each week going forward....


Dailies:

• Monday:  7.2 miles easy (about an hour).  Hip / core maintenance.
• Tuesday: 8.3 miles workout.  Big Hip / Leg strength movements.
• Wednesday: 9 mile MLR.  Faser end of "Easy" pace.  Hip / core maintenance 
• Thursday: 4 miles recovery.  Roll / stretch (on TM, not feeling it)
• Friday: same as Monday.
• Saturday:  13.3 miles with lotsa climbing.  Big strength hip/leg exercises.
• Sunday: 3.3 recovery miles.  Extra roll/stretch.
• Total Miles: 52

Upcoming:  I'm thinking of running a local 5k on New Year's just to get the year started off on a good note.  Rust buster....

Merry XMas Everyone! I hope Santa brings you everything on your list....

Training Log - Week Ending Dec. 15th

Hello Runners.

This is the fourth week since the marathon, I'm officially, calling this my first week of "normal" running (that is....not recovering).  It's more a mentality shift, than any dramatic physical changes.

My back is pretty much good again (but, still doing extra work to get stronger / more mobility).  And, I'm going to get back to the Tuesday workout, Saturday LR routine - in baby steps.

Week Summary:

• Weekly Mileage: 47 miles.

• Tuesday's Workout: 10' LT + 2 x (4' CV / 1:30 jog).  I ran the Tempo and first CV rep way too fast      (going by feel), and then half-assed the 2nd CV rep since I was already gassed.  But, good to run fast again....

• Saturday LR: 12.5 miles.  I was planning on a few at Tempo, but wasn’t feeling it, so I kept the whole run at easy pace.  

Daily:

• Monday: 7 miles easy.  Strides.  Hip / back strength and mobility / rolling.  Upper body strength.
• Tuesday: 8 mile workout.  Hip strength big movements (squat / leg curl / heel raise)
• Wednesday: 8 miles easy.   Hip / back strength and mobility.  Foam rolling.
• Thursday: 4.5 miles easy / recovery.  I'm learning to embrace Recovery miles, today's run was at 8:45 pace mostly on a golf course.  Hip / back foam roll / mobility.
• Friday: Same as Monday.
• Saturday:  12 Easy

Side Note:  I've found a couple guys that are around my speed (similar PR's) I'll be able to run with as I build and get ready for Spring races.  I expect we'll be able to run a couple of the same races.  I've always like the "team aspect" of sport, I have fond memories of my cycling team (many years ago), when we would work together to get one of us to the front at the end of races.  Having someone to work with to receive / give support makes the effort more rewarding.  I can balance this against my competitive nature to beat everyone else....(ying / yang or something like that).

Onward.

Training Log - Week Ending Dec. 8th - Three Weeks Post Marathon

Hello Runners,

Thoracic Mobility Anyone?

This week I learned a new term "Thoracic Mobility".  I also learned it's fun to say; and I don't have enough of it.

I've gone to the PT a couple times now to address my tight (hurt?) SI Joint / lower back.  The working conspiracy theory is my injury is a result tight "QL" back muscles and lack of "Thoracic Mobility"; it also appears my hamstrings, piriformis, and TFL muscles have gotten in on the attack of the SI Joint/lower back. 

The course of action to resolve this conspiracy is to beat the antagonists into submission using lacrosse balls; a peanut (two lacrosse balls taped together); and a hard rubber foam roller.  Once they are mashed into submission, then I twist and contort to "stretch them out" and increase mobility, then strengthen the weak hammies and piriformis muscles.  Then, voila! - these menaces no longer pull the SI joint/lower back in different directions, and I'm pain free!

After three sessions of this at the PT using his thumbs/elbows/knees squishing and 'palpating' my lower back; plus daily assigned strength/foam roll/stretch sessions and it's getting better.  (And -  thoracic mobility is still fun to say).

Recovery Still

This is my 3rd week 'post-marathon' and I got in 5 runs, totaling 38 miles - all easy running.  I'm starting to feel almost back to normal, but I can tell the Easy paces I'm used to still feel harder than pre-race. I expected at least 3 weeks of 'Recovery', so this is fine.  I did a couple hill repeats on Wednesday to get the heart pumping and joined AARC (Ashburn Area Running Club) for a Saturday jaunt (trying to be more Social - it really does help / and makes running more fun).  Shout out to KG, Eddie, Rebecca, Mike, Paul, and the whole crew.

Hey, I Won A Major Award!

In other news - I get an Age Group award after all from the Richmond Marathon.  I finished 4th in my Age Group (50-54) and assumed only 1st thru 3rd get an award, and I missed out by one spot.  But, low and behold, 1st - 5th place get an award!  I was notified it will be mailed to me in mid-January.....so that's REALLY nice.  I don't know what it is - until is shows up, I'll ass-u-me it's $1,000 cash.....  :)

Onward....

Marathon Recovery: Two Weeks Post-Race

Hello Runners,

Short update on my recovery from the Richmond Marathon on November 16th....and a couple additional comments on my experience.

I had a great run at the marathon, my legs held up really well.  I was able to close well. I was anticipating my my recovery would go to plan as well (I mean, why not?).

Oh, My Aching Back

Although my legs did hold up well, my lower back / SI joint was SUPER stiff and tight.  To the point that I had trouble rolling over in bed / getting out of bed.  It started to get tight the week leading up to the race as well.  Interestingly, this problem doesn't seem to affect my running, but I suspect it eventually will, and it's always nice to be able to get out of bed not feeling like I'm 80 years old.

One week after the race my back calmed down.  I think the issue might be tight hip flexors which "pull" on my back because my range of motion is not enough (side note, The Balanced Runner website has some good information on mechanics - I'm not sure about the overall message on the sight - but I find she has good information regarding this kind of topic).  I focused on hip flexor / back flexibility in the days following the race, I think that helped.

Running The First Week After The Race 

The race was Saturday, and I didn't do any exercise besides foam rolling and stretching until Friday.  I could have run some, or got on the bike, etc., but I really just didn't feel like it.

I needed an emotional break as much as physical break after the race.  I was (and still am) so happy with the result, I felt/feel this big satisfaction, and decided to 'rest on my laurels' (such as they are) for a few days.

I also took this time to sleep more and eat 'All the things' (as the kids these days say).  I needed the sleep, I realized after the fact - partially because the race was over and I could relax (kind of like after studying for an exam and you realize afterward all you want to do is sleep).

My diet is not great, but the last 3-4 weeks before the race I did try to clean it up a little (less sugar, more veggies, the usual stuff people might do).  I told myself during these weeks that "after the race I will be able to eat what I want" - and that's what I did.  The side benefit of cleaning up my diet was that I lost a couple of pounds, so when I did my 'carb loading' leading up to the race I was still at/slightly below my normal race weight.  One week after the race and my weight is back up a couple pounds above 'race weight' - and I don't care.

Friday I went for my first run for about 50 minutes - very slow and still sore afterward.  Sunday was about an hour, same result - but not as bad.

Second Week After The Race

Ran Tuesday, Thursday, Saturday, and Sunday this week.  Total of 28 miles, all easy.  Longest run was 10 miles on Saturday, and I'm starting to feel - well - "recovered" in my legs, but my back is still bothering me.  I did my first post-race strength work on Saturday as well.  Foam rolling and stretching after each run.

PT appt. on Friday - I went to the "local" PT by my house Friday after Thanksgiving, sort of on a whim,  to have them check out my lower back SI joint.  Received confirmation it's just something that needs minor therapy and adjustment.  Given the okay to continue running "unless it makes it feel worse".  I do feel better after the appt. and I've scheduled a few appts over the next two weeks.  The PT is not "sports specific", but they seem to know what they're doing.  If I get frustrated with lack of "running specific" experience I'll go elsewhere, we'll see.

Comment on Cadence

Looking back at my marathon stats, I noticed my overall cadence is recorded as 183, with an average pace of 6:49 (I use a Garmin 920 watch, which has some kind of doo dad that records the cadence.  No foot pod, or any other non-sense, so accuracy might be suspect - but is likely consistent across runs).

My "normal" Easy day cadence (7:30 - 8:15 pace) is around 180.  But, my cadence in the marathon build-up for 'MP workouts' has been around 190-193 (usually about 6:45 pace).  And - the cadence didn't change much based on shoes (Sketchers Speed 3, Adidas Boston, Nike Turbo 2, 4%, Next %).  So, what the hell?

I'd "like to think" my cadence could be lower on race day at MP because I was rested and able to put more "power" into my stride, increasing stride length.  My stride length on race day - per Garmin software (from watch noted above) was 1.29m.  In my MP workouts, my stride length is 1.24-1.26.  I like that I can run MP at 183 cadence, makes me "feel" like I'm more efficient than 190 - but who knows?  So, there you go - I'm sure you were dying know about these details.

Richmond Marathon / Pace Group Comments

The folks that organized and volunteered for the Richmond Marathon were all "REALLY" nice.  The race is advertised as "America's Friendliest Marathon", and from my sample size of 2 marathons - I can say it was quite friendly.

A big benefit that I didn't expect was that the hotel on the corner of the start line opened up their lobby to all runners to hang out and keep warm prior to the start.  It was great!  'Feels like' temp at the start was about 32 degrees, and my wife and I were able to sit at a table and be warm in the lobby until about 5 minutes before the start (no, I didn't have a good warm-up).  Then, I "hopped" the Corral barrier (with no complaints from the folks already crowded in there) and was in sight of the 3:00 Group sign when the gun went off.  REALLY nice.

We had water / Gatorade every two miles.  I only stopped once, at mile 14 to refill my water bottle.  When I shoved my water bottle (with top off) in front of the first volunteer and requested "Please fill it up", he said "Yes, sir" and in about 2 seconds I had a full bottle - all the while the volunteers smiling and offering me "good luck".  REALLY nice.

Being in the 3:00 Pace Group was REALLY nice too.  I had instant friends (at least thru 20 miles) to commiserate with, cheer up, help out, talk about the weather, etc.  It was great.  As the group got smaller and smaller toward the finish the talking became a lot less, but I felt great support to "keep going".  The Pacers were FANTASTIC.

Yes - I reached my goal for the race, so I'm sure I have 'rose tinted' glassed from the day.  But, I would recommend Richmond to anyone looking for a 'medium sized' marathon and a friendly experience.  Not the fastest course, but not bad.  And, logistics and cost (at least for me living in Virginia) was pretty easy.

Next week - another week of recovery and slowly transition into some faster stuff, probably starting off with extended strides, maybe a few minutes Tempo.

Onward.

Marathon Race Report - Richmond Marathon

Today I ran my 2nd marathon - Richmond Marathon in Virginia.

I finished in a time of 2:59:26, achieving my goal of ‘Sub-3’.  I’m proud of the effort, and finished 4th in my age group (50-54).

 In my 1st marathon I was on pace to run about 3:00 until I completely bonked / hamstring cramps / calf cramps at mile 23.   I ended up walking / shuffling in with a time of 3:23.   I studied up on the marathon, got advice, and made a number of changes in prep for today’s race.  I don’t know if any one of these things on their own made much of a difference, but combined I think I came into today’s race stronger / smarter / and more prepared.

I’ve been fighting a slight cold all week and been consistently taking DayQuil / NyQuil since last weekend.   I also developed a really bad tightness in my lower back just around the belt line this week.  I don’t know what I did, but it’s been hurting pretty good.  It was tight and sore the whole race, but (apparently) didn’t slow me down any.   Despite these nuisances, I  was feeling pretty good.

Changes in marathon prep from the first race:
1. Strength Work - I increased my glute, hamstring, calf workout after every Workout/Long run.
2. MP Work - I increased the length of MP during my long runs, topping out at 12 miles of MP during an 18 mile run 21 days before the race.   I also did a 9-10 miles at MP on my week day workout with a couple of those at HMP.
3. Overall mileage increase - my weekly mileage was slightly up.  I topped out at 64 miles, last cycle was 60.
4. Carbo loading - starting 4 days before the race I ate four things: spaghetti with meat sauce / baked potatoes / peanut butter and jelly bagels / and a cold oats concoction with flax seed, blueberries, and
almond milk for breakfast.    My biggest meals were 2-3 days before the race, day before was smaller meals so I wouldn’t be stuffed race morning.

Race strategy changes:
1. Pacing - This time around I followed the 3:00 pacers thru 25 miles.   In my first race there wasn’t a 3:00 pace group and I went out way too fast.   By following the pacers I was able to keep a very consistent pace.   I mantra thru 22 miles was ‘relax and be patient’.   If I felt good at 22 I would pull ahead.   I stayed thru 25.

It was pretty windy the whole race, with winds of 15-20 mph the whole time.  Tucking in the pace group helped a lot I think.   I had folks in front and beside me almost all the time.  I tried to take energy from the group as well, and it provided me something else to focus on besides how I’m feeling.  Our pacers did a fantastic job taking us thru exactly on plan, one less thing for me to worry about.

2. Fueling - I carried a water bottle that holds 12 oz.  I filled it with Gatorade and sipped on it throughout the race - at least every couple hrs.   I little past half way I stopped briefly at a water station and had the volunteers refill it - I pulled slightly ahead of the group going in so it was easy to latch back on with a full bottle.   I also took 6 gels during the race (10’ before start and at miles 5,10,15,20,23).   I was still hurting pretty good at mile 24, but I stayed aware of my surroundings and was thinking well, one of the main benefits of good fueling.

How I was feeling / the course:

1. The first half  - Richmond is a rolling course course, and the pace setters said at the start they were going to ‘Keep 6:52 pace” regardless- this means a little more effort going up and recovery going
down.   I would have preferred a more even effort than pace, but the group protection from the wind made up for it.   Really nothing to report - which is good - just rolling along and comfortable.   We hit the timing mat at almost exactly 1:30.

2. 14-20:   There is a pretty good size incline crossing the river at miles 16-17 I had been anticipating since the start-and it was straight into the wind.  I got up it okay, with a little extra huffing and puffing.  But then around mile 18 my left hamstring started to twitch - which scared me since a hamstring cramp stopped me in my tracks last time.  But I was able to hold pace.  We hit mile 20 exactly on 3:00 pace.

3. 21-25: At mile 21 we finally turned down wind and had a mostly flat / downhill to the finish.   I had the thought at mile 22 to pull ahead of the 3:00 group, but as soon as I tried to speed up I could feel both hamstrings complain.  So I stayed with the group which was pretty small by now.  At mile 24 I started working pretty hard and counting the minutes to the finish.   I was pretty much all out to maintain pace.

25-finish: when we passed the mile 25 sign I could see the finish and it was all downhill.   So, I decided to pull ahead and see what I could do.   I only gained about 15 seconds but I did leave it all out there.  

Still can’t believe I did it.  It has been a goal for three years and it finally came together.  

Now a few weeks off.

Onward

Weekly Training Log: Taper Week - 6 days Till Richmond Marathon

Hello Runners.

As the title suggests, this is a taper week, I run the Richmond marathon November 16th (6 days).  My schedule this week follows the normal Tuesday workout, but I've moved the LR to Friday and took an extra day off from running.

Long Run was moved to Friday - so I can move next week's workout to Monday and have two days to recover from Friday.  Monday gives me 5 days to fully recover for the race on Saturday.  Does moving the Saturday-Tuesday schedule to Friday-Monday make any difference?  I don't know.  I do know, mentally it makes me feel better - that's probably worth it on it's own.

Around Thursday this week my legs started feeling some pep come back.  The last 8-9 weeks have included higher mileage than normal for me with pretty big workouts.  So, I've had this  kind of constant low level fatigue in my legs that never went away.  My easy run on Sunday felt pretty smooth and I was having to hold back on the pace...a good sign (I think).

Tuesday's workout - Went well.  3 miles at MP / 1 mile at HMP / 3 miles at MP.  MP continues to feel "comfortable" - the way runner's define comfortable.  My breathing is completely under control, almost to the level of easy run breathing.  HMP still gets the heart pumping and accelerates breathing, but I'm able to quickly calm back down into "MP mode".  I think this bodes well.

Side Note:  Tuesday was also my last leg strength routine.  After Tuesday's workout and Saturday LR, I do a leg strength routine that include Hungarian split squats, side steps with band, leg curls using that big exercise ball, single leg bridges, and calf raises (35 lb kettle bell used for all except the side steps).

Friday "Long Run" - Friday followed a typical long run model for me, but the mileage has been cut down significantly.  Run was 4 miles Easy / 6 @ MP / 1 mile cool down.  Total of 11 miles.  Again the MP felt comfortable.  Legs still "coming around".  I ran in VaporFly Next % for this run.  Not so much for the speed, but to limit leg muscle damage, and to better "feel" MP in the type of shoes I will wear in the race.

Week Summary:

• Workout:  11 miles with 3MP/1HMP/3MP.  Felt good.
• Long Run: 11 miles with 6@MP
• Total miles: 40 (down from high of 64 during the build up)

Daily:

• Monday: 7 miles easy. Strides.  Foam roll / stretch.
• Tuesday:  11 miles with 7 @ faster  pace.  Leg/hip strength.  Foam roll.
• Wednesday:  OFF.  30' walk.
• Thursday: 5 miles easy. Strides.  Upper body/core strength.  Foam roll/stretch.
• Friday: 11 miles w 6 @ MP.
• Saturday: OFF.  30' walk.  Crap load of foam rolling and stretching.
• Sunday: 6 miles easy.  Strides.

"Hay's in the barn".  One mini-workout left on Monday with a couple easy jogs leading to Saturday's race.  This allows more time to constantly obsess about the weather forecast for Saturday morning in Richmond Virginia.  What to wear?  What to wear!  Shit, what to wear?!

Onward.

Weekly Training Log: Richmond Marathon in 13 Days

Hello Runners....


This week I started the "taper" for Richmond Marathon.


My weekly training is built around a Tuesday workout and Saturday LR.  The LR usually includes some faster paced work, so it doubles as my second workout of the week.


Tuesday workout this week, I've done one or twice before during this build up; a combination of MP and HMP over 9 miles.  MP average was 6:46 / HMP average was 6:29.  A little fast on the MP miles.  Actually a pretty hard day with 18 days till race.  Future workouts will keep MP, but will be shorter.

Saturday's LR is shorter tho, at 14 miles w/ 7 @ MP effort. I did this run from my brother's house in Kansas a very hilly dirt road, so I really focused on how the effort felt and ignored the pace (best I could).   My LR over the last 9 weeks has been at least 18 miles.  Funny, how I can 'get used' to the longer runs - so that 14 miles seems 'short'.  I guess that's the point....


The Easy days this week are shorter from Wednesday on...the actual start of the taper.


Summary

• Tuesday Workout:  11 miles.  4@MP / 1 @ HMP / 3 @ MP / 1 @ HMP
• Long Run:  14 miles with 7 @ MP effort.  (MP average = 6:46) on a quite hilly route.
• Mileage Total: 52.  A 13% reduction from 60 mpw (about the average over the last 6 weeks).  20% reduction from my highest mile week (64 miles).

Daily Detail: 

• Monday:  8 miles Easy / Strides
• Tuesday: 11 miles with  9 @ MP / HMP.
• Wednesday:  9 miles Easy - "Medium Long Run"
• Thursday: 4 miles Recovery.
• Friday: 6 miles Easy / Strides.
• Saturday: 14 miles with 7 @ MP.
• Sunday:  2 mile recovery walk. 

Legs feel sorta stale, but MP is coming easily and feels "comfortable".

Onward.