We have this local running group called the HalfWits. They train for Half Marathons. I ran with them last year and they are a great group of people. Today was day #1 of the 9 week training plan. They also meet on Tuesday and Thursday for work outs.
I was feeling pretty good this morning. Scott had mentioned shooting for 8:20 pace today. After Thursday's 5 mile @ 8:00 pace, I thought that was doable. We started fast and I don't believe we ever let up.My Garmin confirmed that we ran sub 8:00 miles except for 1 and that was at 8:01. So much for 8:20. For post Marathon week 2, I felt totally awesome. Scott was hurting a bit from his double work outs all week. For me, it was nice to know that the speed is coming back.
Our miles were 7:57, 7:51, 8:01, 7:53, 7:45, & 7:44. The last .2 was at 7:53. After scooping the driveway, I hit the weights for a couple of sets. Now it is time to relax because Scott is going to kill me on Monday. We are meeting for stairs. I'm just now getting over the last stair work out.
Saturday, January 31, 2009
Wednesday, January 28, 2009
8 down... 22 to go
Today was the first day of stair running for me. The venue of choice is the Springfield Hilton. It has approximately 30 floors and I have been told that we will be there in a couple of weeks.
Today we covered 8 floors and I can't even imagine at this time what 30 is going to feel like. We do a set of singles (each step on the way up) followed by a slow pace down then a set of doubles (every other step) followed by a slow pace down. THIS WAS TOUGH but I can see a TON of benefit in the distance. With our .5 mile warm-up from the Y and 1-1.5 mile cooldown, this was a great workout. My legs were definately feeling it.
I'm looking forward to 16 next week????
Today we covered 8 floors and I can't even imagine at this time what 30 is going to feel like. We do a set of singles (each step on the way up) followed by a slow pace down then a set of doubles (every other step) followed by a slow pace down. THIS WAS TOUGH but I can see a TON of benefit in the distance. With our .5 mile warm-up from the Y and 1-1.5 mile cooldown, this was a great workout. My legs were definately feeling it.
I'm looking forward to 16 next week????
Monday, January 26, 2009
Recovery Plan
Here is my Post Marathon Training Schedule. Once complete, I'm preparing a Half on April 11.
Post Marathon Training: Intermediate
Week 1
M- Cross 30 min/ weights
T- 3 x mile (marathon pace)
W- Stairs/ weights
TH- 3-4 mile run
F- Off
Sat- 7-8 mile run
Sun-30 min Tempo
Week 2
Cross 30-40 min/ weights
3 x mile (10K pace)
Stairs/weights
4-5 m run
Rest
9-10 mile run
35 min Tempo
Week 3
Cross 30-50 min/ weights
3 x mile (5K pace)
Stairs/ weights
5-6 m run
Rest
10-12 mile run
40 min Tempo
Week 4
Cross 30-60 min/ weights
6-8 mile run
3-4 mile recovery run/weights
6 X 400 (5K pace)
Rest
12 mile run
45 min Tempo
Post Marathon Training: Intermediate
Week 1
M- Cross 30 min/ weights
T- 3 x mile (marathon pace)
W- Stairs/ weights
TH- 3-4 mile run
F- Off
Sat- 7-8 mile run
Sun-30 min Tempo
Week 2
Cross 30-40 min/ weights
3 x mile (10K pace)
Stairs/weights
4-5 m run
Rest
9-10 mile run
35 min Tempo
Week 3
Cross 30-50 min/ weights
3 x mile (5K pace)
Stairs/ weights
5-6 m run
Rest
10-12 mile run
40 min Tempo
Week 4
Cross 30-60 min/ weights
6-8 mile run
3-4 mile recovery run/weights
6 X 400 (5K pace)
Rest
12 mile run
45 min Tempo
Sunday, January 25, 2009
One Week Later
It's been one week since the marathon and so far so good. I'm following Hal Higdon's Post Marathon recovery program. This is the last day of Zero week so tomorrow starts the 4 week recovery plan.
I resumed running on Thursday with 3 miles on the treadmill at about a 9:30 pace. My legs felt a little heavy but the run went well. Friday was 30 minutes of cross training on the recumbent bike. Saturday was another 3 miler. I ran that run at 8:57 pace. No complaints with this workout and no minor aches and pains... as of yet. I need to continue to take it easy.
Today called for a 6-8 mile run. It was snowing and 11 degrees when I left the house. Boy... I miss AZ already. I decided to try the upper end and go for 8 miles. I had my legs but the run felt slow. That's good news because I didn't want to push the pace. I averaged 9:13 pace for the entire run but my last 2 miles were fast. The last being 8:24.
I have a Half Marathon scheduled for 11 weeks in Champaign, IL. My goal for that race is 1:37ish. I sure hope I can build some lost speed up before the race.
Stay tuned as I will post the recover plan tomorrow.
I resumed running on Thursday with 3 miles on the treadmill at about a 9:30 pace. My legs felt a little heavy but the run went well. Friday was 30 minutes of cross training on the recumbent bike. Saturday was another 3 miler. I ran that run at 8:57 pace. No complaints with this workout and no minor aches and pains... as of yet. I need to continue to take it easy.
Today called for a 6-8 mile run. It was snowing and 11 degrees when I left the house. Boy... I miss AZ already. I decided to try the upper end and go for 8 miles. I had my legs but the run felt slow. That's good news because I didn't want to push the pace. I averaged 9:13 pace for the entire run but my last 2 miles were fast. The last being 8:24.
I have a Half Marathon scheduled for 11 weeks in Champaign, IL. My goal for that race is 1:37ish. I sure hope I can build some lost speed up before the race.
Stay tuned as I will post the recover plan tomorrow.
Wednesday, January 21, 2009
Rockin' & Rollin' and Runnin' in Arizona
The Race
The plan was to run with the 4:00 pace group. At the halfway point, we would see how we felt and adjust accordingly. That would also ensure that we didn’t start too fast. I’d also practiced in training GU’s at every 5 miles. Race temp at the start was 50 degrees and it was suppose to top out at 78 degrees. I wished it could have been a little cooler but you take what is given to you and deal with it. First GU 15 minutes before the race.
Miles 1-5… 8:51, 8:50, 9:03, 8:57, & 8:49. The pacer was all over the place as you can tell. Her plan was to run 9:00 splits for the first 18 miles running through the stations then walk through the rest of the station. With approximately 8,000 marathoners, the start was pretty crowded. I stayed with sight of the pace leader and caught the group around mile 2. Mile 5 was when Scott and I decided that if she was going to run like this, we could do that on our own. I also started feeling a little twinge on the inside part of my ankle on the right foot. It stayed with me the entire race. Second GU at mile 5.
Miles 6-10… 8:55, 8:57, 9:03, 8:53, & 9:02. We left the pacer and decided to run on our own at mile 6. We crossed the 10K at 55:36. This was slightly ahead of where we should have been. We both felt good but knew not to push the pace because we still had a long way to go. The view was really nice after we turned onto Missouri. Up ahead of us was Camelback Mountain. Somewhere through these miles, a bank sign read 60 degrees. I also saw my girlfriend and her Uncle at mile 9. They were a sight for sore eyes or ankles. Third GU at mile 10.
Miles 11-15… 9:05, 8:51, 8:54, 9:42, & 8:27. My stomach started acting up around mile 11 but I kept moving forward. It was either going to go away or we would need to stop. We made it through the half way point at 1:57:41 both still feeling really good… other than my stomach. My stomach didn’t subside so we made a pit stop at mile 14. I was so worried about making up the difference that I didn’t realize we cruised through mile 15. Was this going to be a huge mistake??? Fourth GU at Mile 15.
Miles 16-20… 8:51, 8:50, 8:45, 8:46, and 8:50. The only thing I thought during these miles was that the race was just getting ready to start. From what I had heard and read, mile 20 was where it would become all mental. As you will read, I definitely understand that now. Nice and steady pace for these miles. A bit fast? Probably. But they felt alright. I saw Kristi and Howard again at mile 20. She handed me a banana, gave me some encouragement, and we were on our way. With the exception of the first aid station, I took water/Cytomax at each station and poured water in my hat. Fifth and final GU at mile 20. Our 20 mile split was 2:59:08.
Miles 21-26.2… 9:05, 8:47, 9:06, 9:12, 9:02, 9:24, and the last .35 was at 8:59. Only a 10 K to go. I don’t know who ever thought that was a good thing but 6.2 miles after already running 20 SUCKS. That last 10K goes by SO slow. I knew that if I could hold a nice easy pace, 4:00 would be possible. We turned the corner at mile 20.5 and headed into a stiff breeze. This lasted for 1-1.5 miles. The breeze was actually nice because it was so warm. Mile 22 was where it started to hurt. Every joint in my legs were screaming for me to stop. I ALMOST gave in but Scott wouldn’t let me. He kept me encouraged when I was ready to give up. We encountered a slight uphill over the Rio Salado that started at mile 23. My time shows mile 26 was my toughest by mentally, I think it was 24. On a normal run, 2.2 miles doesn’t seem long but when you have already run 24 miles, 2.2 is an eternity. I dug as deep as I could for the closing miles. One foot in front of the other… the marathon shuffle as I heard it called. I finally saw the 26 mile sign and I knew I was about to finish the hardest thing that I have encountered to date. I crossed the finish line with my hands raised in the air at roughly 3:58:45. I was so ready to collapse but I received my medal, grabbed some food, picked up my bag, and headed to the family reunion area.
My official time as of today was 3:55:58. We missed an even split by :36. Scott came up with the following stats that really put the icing on the cake for me. At the halfway point, we were roughly 2,555 people back. In the second half of the race, we picked up roughly 850 spots. Of those 850 spots, we picked up roughly 390 of them in the last 6.2 miles.
With the help of Scott throughout the race, I can now and for the rest of my life officially say “I am a MARATHONER”. What a great feeling knowing that I could conquer something like that.
And if anybody is wondering if another Marathon is in my future, the answer is yes. I am already scouting a 2nd half of the year marathon… maybe Chicago, maybe Memphis.
Arizona is such a beautiful place in the winter. The scenery was spectacular, the environment was electric, and the bands were encouraging. This was a very organized race. The total participants for the Rock-n-Roll Marathon/ Half Marathon made it the largest combined event in the world. If you are looking for a great destination for a marathon, this is it.
The plan was to run with the 4:00 pace group. At the halfway point, we would see how we felt and adjust accordingly. That would also ensure that we didn’t start too fast. I’d also practiced in training GU’s at every 5 miles. Race temp at the start was 50 degrees and it was suppose to top out at 78 degrees. I wished it could have been a little cooler but you take what is given to you and deal with it. First GU 15 minutes before the race.
Miles 1-5… 8:51, 8:50, 9:03, 8:57, & 8:49. The pacer was all over the place as you can tell. Her plan was to run 9:00 splits for the first 18 miles running through the stations then walk through the rest of the station. With approximately 8,000 marathoners, the start was pretty crowded. I stayed with sight of the pace leader and caught the group around mile 2. Mile 5 was when Scott and I decided that if she was going to run like this, we could do that on our own. I also started feeling a little twinge on the inside part of my ankle on the right foot. It stayed with me the entire race. Second GU at mile 5.
Miles 6-10… 8:55, 8:57, 9:03, 8:53, & 9:02. We left the pacer and decided to run on our own at mile 6. We crossed the 10K at 55:36. This was slightly ahead of where we should have been. We both felt good but knew not to push the pace because we still had a long way to go. The view was really nice after we turned onto Missouri. Up ahead of us was Camelback Mountain. Somewhere through these miles, a bank sign read 60 degrees. I also saw my girlfriend and her Uncle at mile 9. They were a sight for sore eyes or ankles. Third GU at mile 10.
Miles 11-15… 9:05, 8:51, 8:54, 9:42, & 8:27. My stomach started acting up around mile 11 but I kept moving forward. It was either going to go away or we would need to stop. We made it through the half way point at 1:57:41 both still feeling really good… other than my stomach. My stomach didn’t subside so we made a pit stop at mile 14. I was so worried about making up the difference that I didn’t realize we cruised through mile 15. Was this going to be a huge mistake??? Fourth GU at Mile 15.
Miles 16-20… 8:51, 8:50, 8:45, 8:46, and 8:50. The only thing I thought during these miles was that the race was just getting ready to start. From what I had heard and read, mile 20 was where it would become all mental. As you will read, I definitely understand that now. Nice and steady pace for these miles. A bit fast? Probably. But they felt alright. I saw Kristi and Howard again at mile 20. She handed me a banana, gave me some encouragement, and we were on our way. With the exception of the first aid station, I took water/Cytomax at each station and poured water in my hat. Fifth and final GU at mile 20. Our 20 mile split was 2:59:08.
Miles 21-26.2… 9:05, 8:47, 9:06, 9:12, 9:02, 9:24, and the last .35 was at 8:59. Only a 10 K to go. I don’t know who ever thought that was a good thing but 6.2 miles after already running 20 SUCKS. That last 10K goes by SO slow. I knew that if I could hold a nice easy pace, 4:00 would be possible. We turned the corner at mile 20.5 and headed into a stiff breeze. This lasted for 1-1.5 miles. The breeze was actually nice because it was so warm. Mile 22 was where it started to hurt. Every joint in my legs were screaming for me to stop. I ALMOST gave in but Scott wouldn’t let me. He kept me encouraged when I was ready to give up. We encountered a slight uphill over the Rio Salado that started at mile 23. My time shows mile 26 was my toughest by mentally, I think it was 24. On a normal run, 2.2 miles doesn’t seem long but when you have already run 24 miles, 2.2 is an eternity. I dug as deep as I could for the closing miles. One foot in front of the other… the marathon shuffle as I heard it called. I finally saw the 26 mile sign and I knew I was about to finish the hardest thing that I have encountered to date. I crossed the finish line with my hands raised in the air at roughly 3:58:45. I was so ready to collapse but I received my medal, grabbed some food, picked up my bag, and headed to the family reunion area.
My official time as of today was 3:55:58. We missed an even split by :36. Scott came up with the following stats that really put the icing on the cake for me. At the halfway point, we were roughly 2,555 people back. In the second half of the race, we picked up roughly 850 spots. Of those 850 spots, we picked up roughly 390 of them in the last 6.2 miles.
With the help of Scott throughout the race, I can now and for the rest of my life officially say “I am a MARATHONER”. What a great feeling knowing that I could conquer something like that.
And if anybody is wondering if another Marathon is in my future, the answer is yes. I am already scouting a 2nd half of the year marathon… maybe Chicago, maybe Memphis.
Arizona is such a beautiful place in the winter. The scenery was spectacular, the environment was electric, and the bands were encouraging. This was a very organized race. The total participants for the Rock-n-Roll Marathon/ Half Marathon made it the largest combined event in the world. If you are looking for a great destination for a marathon, this is it.
Monday, January 12, 2009
Last Week-end Before the Marathon
I was up at 0530 on Saturday morning. We were supposed to have a wintery mix but it appeared to be doing nothing. I did notice that it had rained over night but wasn't too worried... yet. I noticed when I was dropping a letter in the mailbox that a thin sheet of ice was starting to form. This is when I started to worry.
I met Scott and Chris at 0700. Scott and I were running 8 (turned into 9) and Chris was running 20. He is running the Surf City Marathon in Huntington Beach on February 1. This would probably be Chris' last long run. By 0700, the road had gotten pretty slick. I just kept praying that I could keep my footing. Our plan was to run with Chris for 4 miles and then turn around. When we got to the turn around point, Scott and I (or maybe just me and Scott was along for the ride) decided to run the EPA hill one more time. I cursed this hill every time we ran it but I had to get one more. It's funny how that works.
We ran about 5 miles with Chris and said our good-byes and good lucks. I didn't stop my watch at the end but we were cruising. After an 8:55 opening mile, we put the hammer down. I was alittle worried because I was feeling labored the first few miles but it always takes me that long to warm up (Note to self). I quickly got into a groove and before we knew it, we were constantly running between 8:10 and 8:20 miles. I think we are golden for a 4:00 marathon.
As of now, our plan is to run the first half to 20 mile with the pace group and adjust from there. I don't want to get over confident but I think 4 hours is WAY doable based on our training.
With one week to go, it now time to look back on my training, training logs, and my blog to reassure myself that I will indeed do fine. As I always say "Trust your training". So now I need to take my own advice and "TRUST MY TRAINING".
I don't know that I will post much in this last week as I only have a 4 and 3 mile run on Tuesday and Wednesday and I depart for sunny AZ on Thursday. I will post a race report upon return.
I met Scott and Chris at 0700. Scott and I were running 8 (turned into 9) and Chris was running 20. He is running the Surf City Marathon in Huntington Beach on February 1. This would probably be Chris' last long run. By 0700, the road had gotten pretty slick. I just kept praying that I could keep my footing. Our plan was to run with Chris for 4 miles and then turn around. When we got to the turn around point, Scott and I (or maybe just me and Scott was along for the ride) decided to run the EPA hill one more time. I cursed this hill every time we ran it but I had to get one more. It's funny how that works.
We ran about 5 miles with Chris and said our good-byes and good lucks. I didn't stop my watch at the end but we were cruising. After an 8:55 opening mile, we put the hammer down. I was alittle worried because I was feeling labored the first few miles but it always takes me that long to warm up (Note to self). I quickly got into a groove and before we knew it, we were constantly running between 8:10 and 8:20 miles. I think we are golden for a 4:00 marathon.
As of now, our plan is to run the first half to 20 mile with the pace group and adjust from there. I don't want to get over confident but I think 4 hours is WAY doable based on our training.
With one week to go, it now time to look back on my training, training logs, and my blog to reassure myself that I will indeed do fine. As I always say "Trust your training". So now I need to take my own advice and "TRUST MY TRAINING".
I don't know that I will post much in this last week as I only have a 4 and 3 mile run on Tuesday and Wednesday and I depart for sunny AZ on Thursday. I will post a race report upon return.
Friday, January 9, 2009
Finally!!!
I am finally starting to feel like I am getting my legs back. I was starting to get a little worried. I actually felt good on last night's work out. The work out was 4 X 800 and it is my last speed work out prior to the marathon. I am supposed to do 4 X 400 next Wednesday but I think I am going to do straight 3.
After a .5 warm up I set out to complete the 4 X 800. I wasn't sure how I was going to feel because of the way my legs have been feeling. My legs felt a little tired but my breathing was spot on. No struggling with this work out. The 800's were run at 3:20 pace. After a .5 mile cool down, I finished with 3.75 miles.
I am really watching what I eat these last couple of weeks. Carbs, carbs, and more carbs, and pretzels.
After a .5 warm up I set out to complete the 4 X 800. I wasn't sure how I was going to feel because of the way my legs have been feeling. My legs felt a little tired but my breathing was spot on. No struggling with this work out. The 800's were run at 3:20 pace. After a .5 mile cool down, I finished with 3.75 miles.
I am really watching what I eat these last couple of weeks. Carbs, carbs, and more carbs, and pretzels.
Thursday, January 8, 2009
Taper Madness
Now I understand the term "Taper Madness". Since my mileage has decreased, I have time to think about EVERYTHING. Am I eating right? Am I eating enough? Am I drinking right? What time am I going to get up on race morning? Can I actually do this? Is the madness ever going to stop???
For about 45 minutes yesterday, my mind was at ease. I was running!!!! I get into a very relaxed state when I run as if my body is telling me that all is going to be alright... even if it was only for 4 miles. :)
The treadmill was my medicine today as it has been for the previous 16 weeks on Wednesdays. I was hoping that today's recovery run would indeed help me recover. For whatever reason, I don't feel like I have any legs left. Is this psychological???
I felt great after 38 minutes of running and a lap cool down. 1.5 weeks left and I don't think it can get here soon enough. I have been gathering my things together all week so I can make sure not to rush the last minute and forget something. I ordered a new pair of shoes today. The smae model I am currently running in. I hpe to get about 15-20 miles on them, including an 8 miler, before the race.
For about 45 minutes yesterday, my mind was at ease. I was running!!!! I get into a very relaxed state when I run as if my body is telling me that all is going to be alright... even if it was only for 4 miles. :)
The treadmill was my medicine today as it has been for the previous 16 weeks on Wednesdays. I was hoping that today's recovery run would indeed help me recover. For whatever reason, I don't feel like I have any legs left. Is this psychological???
I felt great after 38 minutes of running and a lap cool down. 1.5 weeks left and I don't think it can get here soon enough. I have been gathering my things together all week so I can make sure not to rush the last minute and forget something. I ordered a new pair of shoes today. The smae model I am currently running in. I hpe to get about 15-20 miles on them, including an 8 miler, before the race.
Wednesday, January 7, 2009
6 on the 6th
After work Tuesday, I suited up for a 6 mile run outside. It was a little cooler but extremely nice... and slippery. With the marathon a week and a half away, I had to really watch my steps.
The first mile came and went and I thought I was cruising, but when I checked the Garmin it read 9:16. I think it had a little malfunction. I guess that was my warm up mile because I really did cruise from there. I averaged an 8:47 pace for the entire run convering 6.01 miles. The run felt extremely good today.
I think I have finally started feeling the effects of the recovery but am still not sure yet. That training must have really taken a toll.
The first mile came and went and I thought I was cruising, but when I checked the Garmin it read 9:16. I think it had a little malfunction. I guess that was my warm up mile because I really did cruise from there. I averaged an 8:47 pace for the entire run convering 6.01 miles. The run felt extremely good today.
I think I have finally started feeling the effects of the recovery but am still not sure yet. That training must have really taken a toll.
Monday, January 5, 2009
Nice and easy
The last couple weeks are going to be nice and easy. My legs feel like they are starting to come around.
Sunday called for a 4 mile pace run. I set the treadmill on an 8:48 pace and I was done in no time. Those short runs sure are nice.
This morning I woke and hopped on the recumbent bike for 30 minutes. Nothing crazy. Put the resistance on 2 and kept a steady pace of 80-85 rpm's. Tonight, I am going to lift a LITTLE with my upper body and back.
Sunday called for a 4 mile pace run. I set the treadmill on an 8:48 pace and I was done in no time. Those short runs sure are nice.
This morning I woke and hopped on the recumbent bike for 30 minutes. Nothing crazy. Put the resistance on 2 and kept a steady pace of 80-85 rpm's. Tonight, I am going to lift a LITTLE with my upper body and back.
Sunday, January 4, 2009
Slacker
As you may have noticed, I've been slacking a bit in keeping my "journal" updated. Things have been hectic with the holidays and all. Let's see if I can dig back a few days and at least give a little training info.
The last post was the 30th. On Tuesday night (30th), I set out for an 8 miler. I got a late start, about 7:40 in the evening, but I was out on the roads. I was a little worried as the wind was supposed to start blowing pretty hard around 8:00. I don't know what time it started blowing but it came with a vengeance. I bet I looked pretty drunk running down Route 4. It was a cross wind and I could see my shadow looking like it was at a 45 degree angle. So when the wind would stop, I would stagger a bit and then when it would pick up, I would stagger back the other way. It was miserable. I ended with 7.5 miles.
I hit the treadmill on New Year's Day for a Higdon style Tempo run. It was only supposed to be a 30 minute tempo run but I believe I turned it into about 46 minutes. I felt pretty good and finished with 5.5 miles.
Saturday was a 12 miler. I felt pretty good for the first 8 or 9 miles but then the hunger attacked me. I struggled through the last few miles but completed none-the-less. I did a set of weights and some core work before relaxing in front of the TV for some football. I really hope my body rejuvenates itself in the last couple of weeks so I don't struggle like I did today.
The last post was the 30th. On Tuesday night (30th), I set out for an 8 miler. I got a late start, about 7:40 in the evening, but I was out on the roads. I was a little worried as the wind was supposed to start blowing pretty hard around 8:00. I don't know what time it started blowing but it came with a vengeance. I bet I looked pretty drunk running down Route 4. It was a cross wind and I could see my shadow looking like it was at a 45 degree angle. So when the wind would stop, I would stagger a bit and then when it would pick up, I would stagger back the other way. It was miserable. I ended with 7.5 miles.
I hit the treadmill on New Year's Day for a Higdon style Tempo run. It was only supposed to be a 30 minute tempo run but I believe I turned it into about 46 minutes. I felt pretty good and finished with 5.5 miles.
Saturday was a 12 miler. I felt pretty good for the first 8 or 9 miles but then the hunger attacked me. I struggled through the last few miles but completed none-the-less. I did a set of weights and some core work before relaxing in front of the TV for some football. I really hope my body rejuvenates itself in the last couple of weeks so I don't struggle like I did today.
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