Today I made it 3 days in a row! This week, in my effort to re-establish some sort of routine, have a goal to run 5-6 times, with no run (except maybe Saturday) longer than 6 miles. Yesterday I ran 6, and today I ran 4.3. I ran pretty hard today, with an 8:32 average.
Today I also discovered the VA Running Store. I very much like their personal attention and gait analysis. I ended up purchasing Adidas Adistar Cushion 6. It's the first time I ever purchased Adidas running shoes. They had me try several pairs of shoes, from Reebok, to Mizunos, to Brooks, and of course, Adidas. They are a little pricey, but if they work, that's great. We'll see! The store is great though.
Monday, May 26, 2008
Sunday, May 25, 2008
Runner's High??
Okay, my last post was a week ago, but in my defense, I *did* run more than one time last week! -- okay, it was just yesterday, but I did manage to get a whopping 11.55 miles in for the week! The good news is that my weekly mileage is still over 30 / week. Not sure how though.
When I ran yesterday, it was all I could do to run to finish. My cardio was shot, and my legs got very tired. I don't know the exact pace I did, as my GPS ran out of batteries, but miles 2 and 3 were exactly 8:28 each. I think I slowed down towards the end, but my effort remained high. However, I never got to a point where I was enjoying the run. I was only thinking about it being over. Oh, I ran 6 miles.
Today, it was slightly different. I did manage to run again (another 6 miles), but this time I was thinking about what I needed to do to get back in shape. I wasn't as worried about just finishing. I thought about an earlier post (not sure which one) where I was saying that I shouldn't take more than 2 days off. Well, since the Frederick Marathon, it has been 3 weeks, and I have run exactly 3 times. And they have all been in the past 7 days. So much for taking short breaks!
Sometimes I wonder if the Runner's High doesn't occur during the run, but the feeling you have when you are *not* running when you *know* you can run X number of miles, or you *know* you can sprint up the hill, or you *know* you can pat yourself on the back because you put in a killer workout in the morning. Sometimes I think the Runner's High is the feeling good about yourself because you are a RUNNER. I've never felt so great during a run that I transcend into another reality. Mostly, on the long runs, I pretty much feel every ache and pain. Once in awhile, I do feel that I can run another 2-3 miles after an intense run, but I'm not sure that's the same thing. Maybe I've never felt the real Runner's High. But I do think that part of it occurs when you are not running -- when you know that you are a runner.
When I ran yesterday, it was all I could do to run to finish. My cardio was shot, and my legs got very tired. I don't know the exact pace I did, as my GPS ran out of batteries, but miles 2 and 3 were exactly 8:28 each. I think I slowed down towards the end, but my effort remained high. However, I never got to a point where I was enjoying the run. I was only thinking about it being over. Oh, I ran 6 miles.
Today, it was slightly different. I did manage to run again (another 6 miles), but this time I was thinking about what I needed to do to get back in shape. I wasn't as worried about just finishing. I thought about an earlier post (not sure which one) where I was saying that I shouldn't take more than 2 days off. Well, since the Frederick Marathon, it has been 3 weeks, and I have run exactly 3 times. And they have all been in the past 7 days. So much for taking short breaks!
Sometimes I wonder if the Runner's High doesn't occur during the run, but the feeling you have when you are *not* running when you *know* you can run X number of miles, or you *know* you can sprint up the hill, or you *know* you can pat yourself on the back because you put in a killer workout in the morning. Sometimes I think the Runner's High is the feeling good about yourself because you are a RUNNER. I've never felt so great during a run that I transcend into another reality. Mostly, on the long runs, I pretty much feel every ache and pain. Once in awhile, I do feel that I can run another 2-3 miles after an intense run, but I'm not sure that's the same thing. Maybe I've never felt the real Runner's High. But I do think that part of it occurs when you are not running -- when you know that you are a runner.
Sunday, May 18, 2008
Frederick Marathon - Updated thoughts, plus first run!
Well, I managed to take two weeks off (instead of the planned one week off)... My first run back was this afternoon. I ran 5.55 miles at an 8:48 pace. Good pace, but I can't think much of it, as I was pretty well rested (anyone would be after 14 days off). We'll see tomorrow.
I had planned to take just one week off of running, but then work came roaring back into reality (well, it's always been part of my reality, but most of the time it doesn't totally overwhelm me). I was probably averaging 12-13 hours days, and since I was at the office at nearly 6:00 am every day, my running was put way back on the back burner.
However, my body *really* wanted to run -- so it seems. I have been waking up with calf cramps the past several days, and about 3-4 days ago, my quads hurt like I just did a hill workout. Just Friday night, just walking and standing, my feet cramped up so much I had to sit down and massage them. I think my body was saying 'just run already!!'.
So I did. Work had made me pretty tired, so mornings weren't working so well for me. I ran this afternoon around the neighborhood (the neighborhood 'long' loop). I felt good. My hip flexor was hurting from yesterday's 1/2 mile jog/walk with Number 1 Son (I don't get that at all), so I wasn't sure how I'd do. My body thanked me for running by not hurting though, so that was good.
A couple things about the Frederick marathon. First of all, THANKS for the comments. I know that there are at least TWO people who have read my posts now -- at least one of my posts. Thank you very much. As for the first comment, Yes, I meant minutes, not miles. Eating a sandwich and taking a bathroom break added about 3 miles to my time. However, as long as that felt in the first 10 miles, it wasn't much of a factor in the last 10 miles.
Secondly, whereas I was thinking for the first week or so after the race that I was not going to run Frederick again, this week I was thinking about what kind of hill workouts do I need to avoid getting killed on those hills. Guess I just needed some time. The timing of the marathon works out well, as it's not in the beginning of Spring, allowing me to get my long run in when it's not bitter cold outside. The location is nice, only about an hour to 1.5 hours from my house. The size is nice too. So instead of being a definite No for next year, it's in the the Maybe stage for now. Hopefully in the Fall, it'll move up even more in my thinking.
I had planned to take just one week off of running, but then work came roaring back into reality (well, it's always been part of my reality, but most of the time it doesn't totally overwhelm me). I was probably averaging 12-13 hours days, and since I was at the office at nearly 6:00 am every day, my running was put way back on the back burner.
However, my body *really* wanted to run -- so it seems. I have been waking up with calf cramps the past several days, and about 3-4 days ago, my quads hurt like I just did a hill workout. Just Friday night, just walking and standing, my feet cramped up so much I had to sit down and massage them. I think my body was saying 'just run already!!'.
So I did. Work had made me pretty tired, so mornings weren't working so well for me. I ran this afternoon around the neighborhood (the neighborhood 'long' loop). I felt good. My hip flexor was hurting from yesterday's 1/2 mile jog/walk with Number 1 Son (I don't get that at all), so I wasn't sure how I'd do. My body thanked me for running by not hurting though, so that was good.
A couple things about the Frederick marathon. First of all, THANKS for the comments. I know that there are at least TWO people who have read my posts now -- at least one of my posts. Thank you very much. As for the first comment, Yes, I meant minutes, not miles. Eating a sandwich and taking a bathroom break added about 3 miles to my time. However, as long as that felt in the first 10 miles, it wasn't much of a factor in the last 10 miles.
Secondly, whereas I was thinking for the first week or so after the race that I was not going to run Frederick again, this week I was thinking about what kind of hill workouts do I need to avoid getting killed on those hills. Guess I just needed some time. The timing of the marathon works out well, as it's not in the beginning of Spring, allowing me to get my long run in when it's not bitter cold outside. The location is nice, only about an hour to 1.5 hours from my house. The size is nice too. So instead of being a definite No for next year, it's in the the Maybe stage for now. Hopefully in the Fall, it'll move up even more in my thinking.
Sunday, May 4, 2008
The Running of the 2008 Frederick Marathon
Okay, I ran the Frederick Marathon this morning. The new course was *much* better than last year. The weather was great. I think that it was a little evil of the Race Director to have all the hard hills between miles 17-23, but that's okay too. My family and I went up to Frederick yesterday afternoon to sign in (there was no race day packet pick-up). The expo was better than last year, and I was able to quickly get my bib, chip, and browse around the expo. It wasn't too crowded (at around 5 pm) so we got in and out pretty quickly. Since we don't know downtown Frederick very well, and the kids were starting to have a very long day, we ended up going to Olive Garden (take out) since I knew where one was from last year.
The hotel was fine. We got changed from a 1-bed to a 2-bed room (I had originally booked with just me in mind) and the kids watched TV while eating dinner. We *all* got to bed before 9 pm (quite a feat) and I was up at 4 am to shower and get a 10 minute warmup run on the roads around the hotel. We left the hotel at 5:40 am and were parked at the Fairgrounds a little after 6 am. We walked around a bit, and warmed up a little more, and then we sat down. I kept hearing the Race Director do time checks at 6:20 and 6:23, so I double-checked the start time. Whoops! It was 6:30 am (I had thought it had started at 7 am). I quickly got the the start line with about 2 minutes to spare and we started the race.
The first half was great. We went through down, and the surrounding neighborhoods for the bulk of it. We went down some farm roads as well, and at mile 12, I was passing people going up hills. I had to slow it down to stay around a 9:00 pace. At the 13.1 mile marker, I was feeling strong.
Between miles 9 and 10 I intentionally started walking to eat a 1/2 peanut butter sandwich. Right after mile 10 I saw that there was only 1 person in line at a porta-potty so I stopped. Between these two events, I lost around 3 miles, but I still hit the 1/2 way mark at a 4:00 pace for the marathon.
According to my GPS, at mile 17 my lap times started slowing down. They were at the 9:30(-ish) race at this point until mile 20. Miles 20 and 21 were in the 9:45-9:50 range, mile 22 was 10:26, 23 was 11:58, 24 was 11:21, 25 was 11:04, and 26 was 11:45. As you can see, I hit the wall. The course elevation chart shows that at mile 17, there is a sharp hill. Again at mile 18. and at 19. A smaller one at 21, and it levels out again at 23. However, as you can see by my times, I was whipped by mile 22. I think I would have recovered if the hills stopped by mile 21, but they didn't, and I didn't survive. In addition, my body decided to lash out at my decision to run a marathon. My body went through the normal options for injury, hamstring, hip flexor, achilles tendon, but decided upon my left ankle. At one point, I had to stop running to stretch it, as it felt like I was impacting my foot to my leg by squeezing the cartilage out of my ankle. I was grimacing at several points, and although I tried to pick up it up with 2 miles to go, and again with 1 mile to go. I couldn't do anything until .1 miles to go (home stretch). Even then, I don't think I was going very fast.
Right now, my legs are quite sore, and I'm going to sit in cold (okay, cool) water to reduce any swelling my legs (hey, it really works). I'll definitely take a couple days off, but hopefully, my motivation will return and I can start running again next week-end.
Final: 26.2, 4:16:41, 9:47 pace. My GPS read 26.44 miles, for a 9:43 pace. Doesn't matter though. 9:43 or 9:47, it's still above a 4:10 total, or 9:32 pace. Oh well. Don't know what the future holds for me in marathons, as this was the only one I was considering this year. I'm doing a trail ultrarun later this year, and I expect my pace to be MUCH slower. I'm hoping to complete a 50k in 7 hours (or a 13:22 mile). I actually have NO idea what my time will be. The only reason I chose 7 hours is because the race cut off is 9 hours, and I had to choose something when I registered.
The hotel was fine. We got changed from a 1-bed to a 2-bed room (I had originally booked with just me in mind) and the kids watched TV while eating dinner. We *all* got to bed before 9 pm (quite a feat) and I was up at 4 am to shower and get a 10 minute warmup run on the roads around the hotel. We left the hotel at 5:40 am and were parked at the Fairgrounds a little after 6 am. We walked around a bit, and warmed up a little more, and then we sat down. I kept hearing the Race Director do time checks at 6:20 and 6:23, so I double-checked the start time. Whoops! It was 6:30 am (I had thought it had started at 7 am). I quickly got the the start line with about 2 minutes to spare and we started the race.
The first half was great. We went through down, and the surrounding neighborhoods for the bulk of it. We went down some farm roads as well, and at mile 12, I was passing people going up hills. I had to slow it down to stay around a 9:00 pace. At the 13.1 mile marker, I was feeling strong.
Between miles 9 and 10 I intentionally started walking to eat a 1/2 peanut butter sandwich. Right after mile 10 I saw that there was only 1 person in line at a porta-potty so I stopped. Between these two events, I lost around 3 miles, but I still hit the 1/2 way mark at a 4:00 pace for the marathon.
According to my GPS, at mile 17 my lap times started slowing down. They were at the 9:30(-ish) race at this point until mile 20. Miles 20 and 21 were in the 9:45-9:50 range, mile 22 was 10:26, 23 was 11:58, 24 was 11:21, 25 was 11:04, and 26 was 11:45. As you can see, I hit the wall. The course elevation chart shows that at mile 17, there is a sharp hill. Again at mile 18. and at 19. A smaller one at 21, and it levels out again at 23. However, as you can see by my times, I was whipped by mile 22. I think I would have recovered if the hills stopped by mile 21, but they didn't, and I didn't survive. In addition, my body decided to lash out at my decision to run a marathon. My body went through the normal options for injury, hamstring, hip flexor, achilles tendon, but decided upon my left ankle. At one point, I had to stop running to stretch it, as it felt like I was impacting my foot to my leg by squeezing the cartilage out of my ankle. I was grimacing at several points, and although I tried to pick up it up with 2 miles to go, and again with 1 mile to go. I couldn't do anything until .1 miles to go (home stretch). Even then, I don't think I was going very fast.
Right now, my legs are quite sore, and I'm going to sit in cold (okay, cool) water to reduce any swelling my legs (hey, it really works). I'll definitely take a couple days off, but hopefully, my motivation will return and I can start running again next week-end.
Final: 26.2, 4:16:41, 9:47 pace. My GPS read 26.44 miles, for a 9:43 pace. Doesn't matter though. 9:43 or 9:47, it's still above a 4:10 total, or 9:32 pace. Oh well. Don't know what the future holds for me in marathons, as this was the only one I was considering this year. I'm doing a trail ultrarun later this year, and I expect my pace to be MUCH slower. I'm hoping to complete a 50k in 7 hours (or a 13:22 mile). I actually have NO idea what my time will be. The only reason I chose 7 hours is because the race cut off is 9 hours, and I had to choose something when I registered.
Saturday, May 3, 2008
Last Burst
I read in a performance nutrition book that to help your body soak in extra carbs, to do a brief, high intensity workout one day before the marathon. I don't know what sort of high intensity workout, but I figured that it had to be very short.
I warmed up 1/2 mile, and then ran very hard for 1/2 mile. My second 1/2 mile pace was 6:38, so that was pretty intense (for me), and it only lasted 1/2 mile, so it was short. I dunno if it'll work, as there's only about 100 variables involved with the Frederick Marathon tomorrow, but we'll see!
I'm still shooting for a 4:10, even though I've been tapering (unintentionally) for 2 weeks. Wish me luck!
I warmed up 1/2 mile, and then ran very hard for 1/2 mile. My second 1/2 mile pace was 6:38, so that was pretty intense (for me), and it only lasted 1/2 mile, so it was short. I dunno if it'll work, as there's only about 100 variables involved with the Frederick Marathon tomorrow, but we'll see!
I'm still shooting for a 4:10, even though I've been tapering (unintentionally) for 2 weeks. Wish me luck!
Thursday, May 1, 2008
Got a run in....
Finally got a run in. 3.33 miles at 8:47, night time run. Did the ol' 5k(-ish) run out and into the neighborhood. Not a popular run, but it was all the motivation I had. Actually, the 4 mile runs are pretty boring right now. I hadn't done the 5k run in quite awhile.
Well, the good thing is -- there was no pain in my ankle, hamstring, nor hip flexor. Hopefully, I won't injure it before Sunday.
Once again, a short entry, but a short week as well....
Well, the good thing is -- there was no pain in my ankle, hamstring, nor hip flexor. Hopefully, I won't injure it before Sunday.
Once again, a short entry, but a short week as well....
Long taper??
Okay, no run today (nor yesterday). In fact, I've run only 1 time this week. Ugh. This is not good. I have a marathon this weekend!!
I can blame work for taking up time (which it has) but I think it's mostly motivation. Yesterday, I just couldn't get the energy to wake up before work to run. I'm also staying up later (towards 11 pm) and I *know* that impacts me getting up at 4 am (or even 5 am).
It doesn't help that I was at work at 6:00 am this morning though. But still....
I can blame work for taking up time (which it has) but I think it's mostly motivation. Yesterday, I just couldn't get the energy to wake up before work to run. I'm also staying up later (towards 11 pm) and I *know* that impacts me getting up at 4 am (or even 5 am).
It doesn't help that I was at work at 6:00 am this morning though. But still....
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