Thursday, November 27, 2008

Breakfast before Turkey... How bout 8 x 800?

Turkey day is pretty hectic around here. It consists of cooking, cleaning, watching the parade, etc. The only time I was going to be able to fit in my speed session was in the AM. So, before I did anything else today, I hopped on the treadmill. The plan called for 8 Yasso 800's. My pace has always been running them at 3:20 and today was no exception.

After some stretching and a .5 mile warm-up, I I started in on my first of 8 800's. The first is always the hardest but I typically get into a nice groove after about the third (I'm sure I have mentioned that about 100 times).

I did a .5 mile cooldown followed by a .25 mile walk. I was tired but felt refreshed and ready to takle all the Thanksgiving festivities.

The plan for the next day and a half is rest in preparation for my first ever 20 miler on Saturday.

Scott... If you by chance read this prior to Saturday, I'm going to drop off some water at the end of the trail before I meet you all at the Y.

Wednesday, November 26, 2008

A treadmill run is... Still a treadmill run

No matter what time of the day it is, a treadmill run is still the same old boring run. Today was no exception as I ran a 5 mile recovery run over lunch in our "gym" at work. Nothing crazy to report as I took it nice and easy in order to stay semi-fresh for tomorrow's 800's and Saturday and Sunday long run.

I ran a total of about 47:00 minutes. After the run, I did some core exercises and then headed back to my office to work.

To everyone... Have a Happy Thanksgiving and be safe over this long week-end!!!!

Tuesday, November 25, 2008

The morning started at 0430. I rolled out of bed, made some coffee, toast, and read the paper for a bit. I tested the weather and today called for tights, long sleeve shirt, and pullover with gloves. I took my jacket along just in case and it was a good thing I did. I noticed a flag blowing in the wind so I decided I would wear my jacket. Start time temp was 29.

Todays run was going to e 10 miles. Neither Scott or I had a route picked out so we came up with a quick plan and headed out. For some reason my Garmin was completely dead. I charged it over night Sunday??? I recharged it again this morning after the run and all is well... THANK GOD!!! I thought the world would come to an end without my Garmin.

We kept a nice steady pace through the first 8 miles and picked up the pace by 10 seconds the last 2 miles. Our average on today's run was 9:00. The pace was absolutely perfect. With a 20 miler looming on Satuday, I didn't want to run this one too hard and crash on Saturday. We are both experiencing a little soreness so we may be slowing it down a bit on the upcoming runs.

Last night, I skipped the bike because my quads were toast from the 28 miles over the week-end. I did 2 sets of weights and worked on my core for a bit.

I received my new shoes yesterday, Mizuno Wave Alchemy 8, and I am planning on trying them out tomorrow on the treadmill... 5 mile recovery run. I think I will break them in on the recovery runs and tackle a couple 12 miles with them. That should give me about 50 miles on them for the race. I currently run in Mizuno Wave Alchemy 7 and I absolutely think they are GREAT.

Sunday, November 23, 2008

Week-end Update

The week-end started for me at 0500 on Saturday morning. After a cutback week, I was looking forward to today's long 19 mile run. The plan was to meet at 0700 at the Y. I ate a bagel with some peanut butter prior to the run. It was a chilly 27 degrees when I got out of the car. I dressed light, tights, gloves, hat, long sleeve shirt, and wind jacket.

I felt pretty good the entire run. I started feeling the run in my legs around mile 13/14. I'm feeling pretty comfortable taking gels every 5 miles so I think I am going to do that for the race. Up until mile 15 then I am going to gel every 4 miles. We are incorporating a ton of hills in our long runs. I know hills make you stronger and that is what I keep telling myself. Next week is our first of 3 20 mile runs. I know we still have a lot ahead of us but I can see the light at the end of the tunnel... barely. We finished the run in 2:27 with an average pace of 9:20. Good job Scott and Chris.

Today (Sunday), I slept in until about 0800. These sunday semi-long runs are getting harder and harder. After a Clif bar and a gel, I headed out. It was a gorgeous morning. I headed for the trail trying to figure out where I would run in order to get my 9 miles in today. I was laboring quite a bit on this run. My legs felt like cement and I was breathing semi heavy. About mile 4/5, I got into a groove and started feeling much better. I finished todays run in 1:19 averaging 8:47. I was definately glad this run was over.

I finished week 10 with a total of 48 miles even though I didn't run 4 miles on Wednesday. In the next few weeks, it will be even more crucial that I listen to my body for any signs of over training.

Thursday, November 20, 2008

Tempo Thursday

I rolled out of bed at 0450 this morning to do my tempo run. I hate trying to sustain a fast speed this early in the AM. Today's work-out called for 5.5 miles at a little slower than 10k pace.

After a .5 mile warm-up, I set the speed to 8.3 mph (7:13). As the run went along, I started to feel better and better. It takes me so long to wake up in the morning. Maybe that's why I have to be up extra early before a run. I can handle repeats in the AM but this steady pace was taking its toll. I completed the run with a .75 mile cool down.

I totalled 6.75 miles and hopefully I won't ever have to do a tempo run this early again.

I skipped my recovery run last night as I had a race director's meetings and didn't get home until 20:30. I could probably use the extra day off to prepare for the 19 miler on Saturday.

Tuesday, November 18, 2008

It's a Beautiful Morning

I'm not sure who sings the song but it just fit this morning. Although a little chilly, it was indeed beautiful. Not a cloud in the sky, moon was bright, stars a plenty, and minimal traffic.

I was up at 0400 to try to make it out the door by 0430. I gathered my IPOD, sports drink, stocking cap, and gloves and set out for a 9 mile run. I wasn't sure where I would run so I just let my feet direct me. Come on... it's Chatham. I can't too lost.

The first few miles were pretty slow. I want to try to work on starting slow and picking it up in the middle to ending miles. The beginning of mile 2 was spent messing with my IPOD and miles 3 and 6.5 were stops for drinking. I turned it on at mile 6 clocking an 8:00 and miles 7, 8, & 9 were even faster. I ran mile 9 at 7:30. My average pace was 8:45. I told you the beginning was slow.

Last night, I rode the recumbent bike for 45 minutes and did some weights.

Monday, November 17, 2008

The End of Another Week

Yesterday I ended the 9th week with a 9 mile pace run. It was a little cool but nothing like Saturday morning. I learned from Saturday and I toned down the layers. I was feeling REALLY sore from Saturday's run. My shins were in some definate pain. I think I am going to chicken out of the Frostbite Festival 10 mile run. I want to make sure I am injury free on Marathon day. My shins feel much better today but I don't want to risk it.

I strapped on the IPOD to get caught up on all my podcasts and headed out. The flat run was a welcome site. It was windy but it didn't seem to play a factor until I was heading home. Isn't that typically how it works??? I ran from the house to the interurban trail via a loop through the condo subdivision.

I felt like I struggled the entire run. I averaged about an 8:45 pace for the run picking it up the last 2-3 miles.

This week marked the half way point but I can't quite say it's all downhill from here since we have a 19 and 3 20 mile runs left.

To end the morning/ early afternoon, Cameron and I headed to the Convention Center to take in the Ansar Shrine Circus. I've always liked going to the circus. I can remember my grandma taking me to the Ringling Bros. circus as a kid.

Saturday, November 15, 2008

Cutback #3

Today was the third cutback in 9 weeks and it called for a 12 miler. The weather was less than terrible for this run. We started from Fit Club West at 0700 with rain, a lot of wind, and temps in the mid 30s. The Frostbite Festival is just around the corner so we decided to run the cours (10 miles) and add 2 miles.

The first 6 miles was against the wind. Couple that with the hills and the rain in the face and things could only get better for the 2nd 6. We clocked the first 6 at about 54 or 55 minutes. Once we made the turn-around and with the wind at our back, the pace increased slightly. And then once we started catching up with some of the Frost Toes, the pace increased even more. We finished in 1:45 meaning our last 6 was run about 5-6 minutes faster.

This is a very tough course with major hills. Couple that with a strong wind and possible freezing temps, this race might be one that I have to skip. Although, this will be cutback #4 so I may run it as a long run.

I have a 9 mile pace run scheduled for tomorrow. This will be a flat 9 miles... but compared to the course we ran today, I think any course would be flat.

Friday, November 14, 2008

800 X 7= Good Workout

Yesterday was speed day and the menu called for 7 x 800 at my usual pace. This is the first set of 800's I will have done in 3 weeks so I wasn't quite sure what to expect. We had to run a couple errands after work so I got started about 6:30.

As with all my speed workouts, I did a half mile warmup at 10:00 pace and started in on my 800's. The plan was to run each 800 in 3:20. I don't know about everyone else, but the first one is always the hardest for me. From there, the workout seemed "easy". I know easy is relative but I felt pretty comfortable for the remaining 6. I never found myself out of breath or struggling at all during the workout. I had to keep looking down at the panel to make sure I hadn't screwed anything up, it was going that good. I thought about 1 more at the end but had to remind myself that this was a cut back week. I finished the workout with a half mile cooldown at 10:00 pace for a total of 6 miles.

I guess today's workout is a sign that I might be getting stronger as a runner.

Today (Friday) is an off day and tomorrow will be a 12 mile run followed by a 9 mile pace run.

Thursday, November 13, 2008

Recovery Wednesday

4 miles on the treadmill @ 9:13 pace for a good recovery work-out.
Nothing crazy to report except it is going to be REAL cold this week-end. High of 35 on Saturday. Better dress warm!

Tuesday, November 11, 2008

Straight outta the wind/cold and into...

I wish I could say something like a hot tub or an 88 degree swimming pool. But instead it was a run in the wind, cold, AND rain. I guess this is just a sampling of the things to come over the next several weeks. I can put up with about anything except RAIN!!!! #1 thing on my Christmas list... Rain suit.

I met Scott at 0545 at the Y today. As the alarm went off at 0430 and I awoke to the sound of rain, I'd be lying if I said I was looking forward to today's run. In the back of my mind, I was hoping to hear the phone ring and Scott to tell me that he decided to stay in but that was not to be the case. I showed about five minutes early and much to my dismay, there was Scott with an enthusiastic wave. I added a 3rd upper layer grabbed my water and headed to the start area. Our Tuesday runs this week and next increase to 9 miles (from 8).

We set out with the wind at our back. After about a half mile, I was burning up. I was ready to start shedding layers but did not... and thank God I didn't. We ran from the Y through Washington Park to Fit Club west to Washington Street and back. We were against the wind on the way back and was very thankful I put on the extra layer. I actually had to put my gloves back on.

Our run was fast today. I think Scott was paying me back for something I did. Every time I looked down at my watch, it would read somewhere between 8:00-8:15 pace. We ended with an average of 8:33 because we stop and walk a few times while drinking. I was very pleased with today's run considering all the miles we have put in so far.

And last but not least, I'd like to say a speacial THANKS and GOD BLESS to all the veterans out there. Today is your day. Thank you for you have done past and present!!!!

Monday, November 10, 2008

Brrrrr

That pretty much sums up my run yesterday. It was a descent run but pretty cold. I had the wind with me for the first mile so I knew I would be suffering the last mile. The middle miles had a stiff cross wind. With all the leaves falling along the trail, there is nothing to block the wind.

I set out about 0930 for an 8 mile run. I went with a long sleeve wicking shirt, a pull over, tights, stocking hat, gloves, and a bottle of water. My goal was to run it at a relatively slower pace. I did accomplish that averaging about a 9:00 pace. It was pretty quiet running. I think I saw about 4 other runners on the trail and a group of 5 cyclist hitting the dirt trails. I completed the run in about 1:12 with my legs feeling a tad depleted but overall good.

I totalled 44 miles for the week. Next week is a cutback week so our long run will only be 12 miles. I think we are going to run the Frostbite course and add a couple miles. This run will determine if I run the race or not on December 7th.

Saturday, November 8, 2008

Best Run Yet

As the title might suggest, today's 18 miler was my best long run so far. In looking back at the day, I believe I might have found a winning formula.

It started at 0500 when the alarm went off. I got up, ate a bowl of oatmeal, and had a cup of coffee. After getting into my cold weather gear, I sat and relaxed while reading the newspaper. I sipped on some water prior to heading out the door. On my way to the Y, I ate a banana. I was hoping this breakfast would be what I needed.

I met Scott, Mike, and Chris at the Y at 0700. Chris came up with the route for today and it was a nice change. My goal for the run was to stay hydrated and make sure I fueled correctly. I took along 4 gels. I was planning on the gels at 5, 10, & 15 miles. Scott made sure I stuck with that and it paid off. I also took 2 endurolytes at each hour of running.

The run went AWESOME as far as I was concerned. I didn't ever feel I was needing to fuel or that I was going to crash at any time. My endurance felt good and although tired, my legs felt just as good. I actually felt like I could have ran all day (slight exaggeration).

Mike took a little detour but I believe he ended up with either 16 or 17. Good job Mike!!! Today must have been one of those days???

We finished the 18 miles in 2:56 about 9:17 pace. I'm going to chalk this up as a good run and try to remember all the things I felt like I did right for our 19 miler in 2 weeks. Next week is a much needed cut-back week for me.

Although at 1900 I am feeling kind of tired, I need to start mentally preparing for my 8 miler tomorrow. I'm hoping for a nice easy pace.

Scott... Great job!!! I definately couldn't be doing this without your knowledge of endurance training. Your advice is helping me every step of the way. And I am actually going to take some water on my 8 miler tomorrow. :)

Friday, November 7, 2008

Up "Tempo" work-out

I was feeling ok when I got up but throughout the day I was feeling like I was coming down with something. Maybe it was the cold front moving in or my body telling me it didn't want to run fast tonight. I didn't give in to the latter thoughts so I changed, did some stretching, and headed for the treadmill.

The work-out for the evening was a 5 mile tempo run. I started with a .5 mile warm-up and closed with a .5 cool down. The 5 mile run was at a 7:13 pace. I wasn't feeling that great while I was running. After a quick half lap breather at mile 2.5, I was off again. I felt very refreshed after the run. I think it was the huge amount of stir fry at lunch.

I completed the run in about 48 minutes. That's a long time to be on a treadmill!!!

Today is an easy day in preparation for my 18 miler tomorrow morning and an 8 miler on Sunday. That's a marathon spread over 2 days...Almost! :)

Thursday, November 6, 2008

Easy Wednesday

Last night was recovery night so I hopped on the treadmill for my 4 mile run. I set the pace at 9:31 and completed in about 38 minutes.

I took some time and reflected on the last 7 weeks of my training. Overall I am pleased with the way things have progressed. I've had the little aches and pains but nothing too crazy. My left foot is still achy from when I rolled it a couple of weeks ago.

I'm going through the normal tiredness associated with the amount of training. Fortunately, I have been able to get ample sleep.

Although we still have about 10 weeks left, we only have 5 more long runs... an 18, 19, and 3 twenties (maybe).

Wednesday, November 5, 2008

Double "Duty"

On November 4th, it was our "duty" and/or right to get to the polls and cast a vote for our favorite candidate. Congrats to Mr. Obama and Good Luck! You spoke...the people listened... and now it is time to act.

My plan was to map an 8 mile running route by the polling place so I could knock 2 birds out with 1 stone. The route I chose had me at the polling place after about 2.5 miles. This worked out pretty well as I was in and out in no time, resuming my run. After Monday's weight and core training, I felt relatively good on my run. So good that I decided this would be a more up tempo run. I finished the 8 miles averaging a whopping 8:00 pace. When I arrived home, I felt like I could have run a couple more.

Sunday, November 2, 2008

Redemption

The good thing about having a bad run is that it makes you look forward to getting out the next day and redeeming yourself. That is exactly what I did today.

I headed out about 0830 after a Clif bar and some coffee. After yesterday's 17 miler, it took me a couple miles to get into the mood. But after that, things were smooth sailing. I was going to run today by feel and I felt really good. I finished 8 miles in 1:06.58 and a pace of 8:21. My splits were as follows: 8:44, 8:49, 8:35, 8:32, 8:12, 8:10, 8:02, & 7:51. I wish all my runs could feel this good.

I finished the week with a total of 43 miles.

Saturday, November 1, 2008

Not Real Hot

That describes both the weather today and how my run went. I understand not every run can be perfect but when I am the cause of the bad run, it bothers me. I have been telling myself from the get go that I was going to gel at every 5 miles but I have yet to do that. Today it bit me in the butt.

The plan was to start a little later, 0700, so we could sleep in just a little bit. I showed up a bit before 0700 and Mike and Chris were already there waiting. Scott arrived shortly after and we were off. I was sluggish the first couple of miles probably due to eating something too close to the start of the run. That is something that I need to find a happy median with and stick to it. At mile 7 we stopped to take a GU and grab a quick drink and we were off again. At mile 10 is where I think things started falling apart. I was SO looking forward to our stop at mile 12 in Colony West for a restroom and drink break. Scott and Chris took a GU and I passed. That was my huge mistake. Mile 13 is when it all fell apart. I looked down at my watch and I was running a 9:45 pace and feeling lethargic. I took a GU and a couple Endurolytes. I just wanted to survive the next mile until the energy level picked back up. I felt good from mile 14 on.

We finished 17 miles in approximately 2:45. Not my best run but I survived. Sometimes that is all you can ask out of yourself on given days. From here on out, I am sticking to the GUs every 5 miles and the endurolytes on the hour. Running is a constant lesson and today I learned a big one the hard way.

Thanks to Scott and Chris for their support. If I was flying solo, I probably would have walked quite a bit today. The power of the group!!!!