Thursday, November 30, 2006
I just got back from a work trip. Ambitious as I was (bringing three changes of clothes for running), I didn't run at all, so today was the first day back.
I felt winded even though my heart rate wasn't that bad. I wasn't terribly sore. My calf achilles thing is still bothering me and my right quad is still sore from the marathon but all in all a nice run.
Sunday, November 26, 2006
Tonight I'm feeling the delayed onset muscle soreness. This time and last it has come ~36 hours afterwards compared to 48 in the spring. Is it the ice baths or just more mileage in the bank?
Anyway, my lower calf/achilles is a little puffy. It's definitely not my achilles, but seems to be some tendon or muscle beneath it and towards the inside (medial side).
wc7-2: 383 + 7 = 390
wc7-3: 214 + 0 = 214
wr9-1: 88 + 47 = 135
Saturday, November 25, 2006
I wimped out and cheated a little on the "no taper" taper and took it easy for the three days prior (13 miles in 3 days). Other than that I ran long runs of 18, 20, and 18 on the 3 weekends between marathon. I also slipped in a 63-mile week which matches my peak before the last marathon. I had a secondary reason for the "no taper" taper. I didn't want waste a lot of training weeks on this marathon. I just wanted another data point to see whether MCM was an anomaly. I also have the Disney Goofy challenge in 6 weeks (not racing, absolutely no time goal).
Anyway, the elaborate plan I formulated for the race was to go out at 8:30 and see how it feels and then start watching my HRM. I know many don't believe in following a HRM for race pacing, but I do, so there! Plus, this was a data collection effort and it would make a nice comparison to MCM.
The course is described as "The NCRTM course starts with 1.8 miles of gently rolling roads before accessing the basically flat NCR Trail. Once on the trail runners will travel 11.7 miles north on a dirt and crushed stone surface before turning around for the 11.2 mile slight downgrade back to the last 1.5 rolling miles on the road finish at Sparks Elementary School." That's pretty accurate except the first "gently rolling hills" represents a pretty steep descent that you pay for at the end on the way back from the trail to the school.
WTF? I know the mile marker is wrong and the conversation around me is "I think we're doing 8:30's don't you?" I calm down. I also remember that the certification map said something about the first mile being placed 600 feet short and they made up for it with a long mile on the way back.
OK. We're at the trail.
3 8:36/170, 4 8:38/169, 5 8:35/169, 6 8:28/170, 7 8:28/169, 8 8:25/169
Not much to say here except to say that running at a constant heart rate on a flat course leads to a pretty even pace.
9 8:14/171, 10 8:23/171, 11 8:31/171, 12 8:24/172, 13 8:23/172
I pushed it up a few bpm as I started to anticipate the turnaround.
The clock read 1:52:XX at the half, but the half seemed to come more than .1 past 13, but then again mile 1 was short, so maybe this was right? How long before I crossed the line? Who knows. Forget the clock.
14 8:19/173, 15 8:12/173, 16 8:10/173, 17 8:19/174, 18 8:22/174
The turnaround was at 13.5 and the gradual ascent turned into a gradual descent. I had visions of pushing it up after the turnaround and maybe breaking 3:40.
19 8:30/174, 20 8:32/175
I engage in some mental math at mile 20. I'm at 2:47:11 and 8:30 per mile is 2:50. 3:40 is 8:24 per mile, 6*26 is 156 or 2:36 below 2:50, so I'm right on pace except I've got to run 8:24, go up that big stinkin' hill, and make up the 600 feet I owe for the first two miles. Ummm. We'll push a little. (I'm not lying. I actually did this math at mile 20!)
Hey, that was hard. I thought for sure that would be under 8:30. We'll try again.
OK. Cut it out. That had to be under 8:30.
23 8:31/177, 24 8:42/176
Folks, we are fresh out of sub-8:30 miles. By the way, I should mention that I'm passing people right and left for the last 4 or 5 miles. It seems like only relay people and maybe one or two others have passed me. Off the trail and onto the big stinkin' hills.
25 10:00/177, 26 9:47/177
Somewhere in here is the extra 600 feet, plus I'm going up some big hills. I didn't dog it through here (check my heart rate) but I didn't go for the gold either. It's also hard to get motivated as people who looked pretty strong start walking these hills. I think one person passed me in this stretch. I completely lost all sense of pace at this point and didn't feel that motivated to push it.
There's also some rationalizating going on here like "Hey, I'm running another one of these in 6 weeks" and "it's not like there's any big milestone in the balance..." It should also be mentioned that I might be the worst hill runner in the world.
Trot on in and get my medal. Chip time was 3:43:16 -- 2 seconds from a 13 minute PR over four weeks ago. Average heart rate was 173. Exactly the same as MCM.
Afterwards was great. Music. Food. They had soup! It was good, too. I was a little suspicious of post-marathon soup, but after having a cup, declared the idea an act of genius. I highly recommend this marathon (but make sure I've signed up first, OK?).wr9-1
Friday, November 24, 2006
Thursday, November 23, 2006
"Injured" myself putting on my socks! Putting on my right sock, it caught my pinky toe nail and pulled a piece down the side to my cuticle and bled a little. A band-aid and I was good to go. Didn't even notice (or remember) my left calf/Achilles thing for the first 5 minutes of running. I felt it after that, but it has kind of moved around and is milder. I'm taking that as a good sign.
I meant to run a little lower heart rate today, but I think when I do any faster running (like the strides yesterday), I I fall into running a little faster.
Heart rate/pace for the first lap was comparable to two days before MCM (27:52/139 versus 28:04/139), but not as good as 3 or 4 days before MCM (27:58/136 and 28:04/137). Bad sign again?
Wednesday, November 22, 2006
Ran most nice and easy. I attempted to do 6 strides. I'm not quite sure I'm doing them right. I did each for about 15 seconds I'd say, which wouldn't put me close to 100 meters. I would get my legs going and then when my breathing caught up and I felt I'd have to work to maintain it, I slowed down.
I had some strange pain in the right arch of my foot. I felt it before I put my shoes on and then early while I was running, it felt like my shoes didn't fit right and the arch was impinging on my foot. It went away though.
When I got out of the car, my limp wasn't as bad as normal, so I think the short run was good recovery.
Tuesday, November 21, 2006
I decided not to do the marathon effort interval thingy and just did a straight 2 miles at marathon pace. Goal was to get a feel for 8:30 pace. First lap looked like 50.8 or 50.9 seconds when I crossed the line (8:28-8:29) and the first half mile 4:14 (8:28 pace). Lap 11 was a little fast (50 secs, 8:20 pace) and I settled into that pace for the last mile.
- 1 nbhrd loop warm-up (2.93 miles): 30:16/131 (10:20 min/mi)
- continue warm-up with jog to track and jog one lap around (0.3): 3:29/131 (11:37 min/mi) -- stopped to "draw" start line
- 20 laps, hitting the lap button every 5 laps (0.5 mile per split, 2 miles total): 4:14/152 (8:28), 4:14/156 (8:28), 4:10/159 (8:20), 4:09/159 (8:18) -- overall 8:23.5 min/mi, a 3:40 marathon pace is coincidentally 8:23.5 min/mi.
- jog one lap around, jog back to nbrhd loop, continue and stop at school fire hydrant (1.76): 17:48/140 (10:07 min/mi)
We know how this went last time, but it looks like 8:30 (and even 8:20) *should* be sustainable and a reasonable starting point. My first mile of the marathon in the spring was 154 bpm average, but of course I was starting completely cold then and would expect a lower heart rate than after a 3 mile warmup. The second mile in that race was 164(?) if I recall correctly. Here I'm doing 8:20 min/mi @159 for the second mile (plus I've had a warmup).
This was on a track of course and today was a cold day (30 degrees), but my 3:56 marathon is a total mystery to me. I probably could have run 9:00 pace at something like 145 or less today. Saturday's going to be warmer, but still should be around 50 at the start.
bah-bump worked great again.
tomorrow I'll do five. If I do one neighborhood loop and continue on the second until I get to Grly and then turn around back to the start point, then that's exactly 5 according to Google earth.
Monday, November 20, 2006
My left leg achilles/calf thingy was doing better although I still feel it. My right leg was very stiff, especially my calf. It felt like I had a knot in it. I also had the same feeling in my right shin I get at the beginning of races. Finally, I was having a similar feeling in my right lower calf as I have in my left. Not sure what to make of it. Maybe my new shoes have a lower heel? Maybe the adjustments in form a putting more stress on my calves (which it probably should be to store and recover that energy instead of slamming my heel into the ground).
Got my buh-bump in the mail on Saturday. I tried it today, and it worked like a champ.
Sunday, November 19, 2006
This week I'll do 8, ~8 with some at MP, 6, 6, 0, race, rest! For the marathon pace run, I'm planning to try the "EF" run that's described at http://teamoregon.com/publications/marathon/tapering.html
The short EF run is an easy paced run (75-80% effort) with 6 -My tenth-mile track happens to be 160 meters which is kinda close to 200 yards. I can do a nbhrd loop and a half, then head to the track and alternate marathon pace and easy pace 6-8 time, then complete the second loop. What pace? I think I want to get a feel for 8:30 pace since that's what I'll start with. 8:30 is 51 secs/lap.
8 marathon race pace strides of around 200 yards interspersed
I'm going to play it by ear this week, resting as much as is need to have my leg feel better each day.
wc7-2: 375 + 8 = 383
wc7-3: 214 + 0 = 214
wr9-1: 43 + 45 = 88
Saturday, November 18, 2006
My HRM was screwy for the first 10 minutes or so. It was probably 10 bpm high (which made me think I was having a bad day) before it started to go way off. I used the salt trick this morning and that's the first time that hasn't worked. I hoped my ba-bump arrives this week.
I thought I was having a pretty bad run at the beginning (thinking I'd be screwed if the marathon were today), but I felt better after about an hour. I'm still not sure. It's hard to compare since I didn't run as hard then, but here's today compared to two weeks ago:
- 47:32/135, 46:07/140, 46:32/145, 46:16/156
- 47:09/142, 44:11/144, 44:55/149, 45:10/159
Can't compare the first lap because the HRM was *way* off 2 weeks ago. Overall 15 sec/mi slower, but about 4 bpm lower. I guess that's a wash at worst.
My achilles/calf/foot supinator watchamacallit thing is pretty worrisome. Hopefully it will get better this week along with various other aches and pains. My plantar fasciitis seems to be getting better though as judged by my "how much does it hurt to step out of the car when I buy ice at the gas station" test.
I did a long run test of my new shoes today and I'm not sure they passed. My pinky toe rubbed next to the one next to it and I thought I was starting to get a blister.
Well, with the marathon a week from today, I guess it's finally time to start my taper :-)
Friday, November 17, 2006
Took it really easy, especially at the beginning. First loop was 30:04/133. Second was 28:31/138, and last was 28:18/138
My foot supinator doohickey isn't getting better quickly but I don't think it's getting worse. OK for an easy 9 miles. Not sure how it will hold up for a hard 26.2. A few times when I pushed off with my left foot it hurt. I'm not sure how long I'll be able to generate any "speed." (speed in quote for slow guy).
Comparing to my slow runs the week before the marathon (they were two lappers):
- lap 1: 28:04/137, 27:58/136, 28:04/139, 30:04/133
- lap 2: 28:03/142, 27:57/141, 28:01/142, 28:31/138
Today's lap 2 was comparable. Is 10 sec/mi slower and a slower 1st lap worth 3-4 bpm or was today a slight bit better? Doesn't matter. Definitely no worse.
Thursday, November 16, 2006
After avoiding it because it was probably soggy and I'd got accustomed to being able to run a little faster on the ashpalt, I went back to my lake route. I missed it. A pleasant slow amble around the lake and back. In the last half mile or so, the wind really kicked up. By the time I showered, dressed, and headed to work it had started raining and didn't let up all day. I felt like I stole a run today.
It was slow today (even for 138 bpm), but I was probably tired from yesterday, and it was warmer today.
Wednesday, November 15, 2006
I was shooting for 6 miles at marathon effort. I did 3 nbhrd loops (2.93 miles each). 16 minute warm-up on the first loop and hit the watch at the fire hydrant in front of the school. Did two loops getting up to around 170 bpm (where I expect to run the marathon) on the second loop and then hit cooled down to complete the 3 loops.
- 16:33/131 (warmup)
- 24:21/161 (8:19 min/mi)
- 24:09/168 (8:15 min/mi)
- 13:01/152 ( cooldown)
The weather today was 50 degrees/90% humidty. I was out of long sleeve tech shirts and wore a rather thick Nike mock turtleneck thing which was rather hot. Should have gone with short sleeves.
I weighed 163 this evening and 162 the morning of my aborted run on monday, so somehow my 5 or so pounds gained post-marathon mysteriously disappeared. Odd.
I haven't quite figured my schedule for the next week and a half. I'll probably run 8 or 9 thursday and friday. 18 (or 14?) on Saturday. Off sunday or maybe 6 or less? 6 monday, 7 with 2 @race pace on tues, 6 wed, 5 w/strides on th, 4 (or zero) on friday. Race Saturday.
Tuesday, November 14, 2006
Took it easy because of my injuired calf/achilles thingy.
I think I know what the calf/achilles thingy is now. It's the muscle that is stretched whenever (which is rarely) I do the foot supinator stretch in the stretch book. That involves raising your foot up and out. When I thought about this while running (it's amazing how much more clearly you think while running) I realized that the up and out stretching is what I was getting on Saturday and Sunday when I was riding on the edge of my foot. I wondered if this was normal. Consciously "using" the arch of my foot today seemed to relieve the pressure. Still I got frisky and had some gotcha moments. Strangely after it grabbed me, the pain seemed to shift around closer to my ankle? Weird.
A few things I noticed. I really drop my right should and stomp the ground my right foot. I'm using knee extension to push off. If I stand up tall (hip extension?), my right foot hits the ground without extending my knee and I get what I think is the correct isometric loading for push off. I think anyway. Who knows. This form stuff is an interesting project, but potentially dangerous.
I had hoped to do 9 tomorrow with 6 at marathon pace. Not so sure now.
Monday, November 13, 2006
Sunday, November 12, 2006
Horrible weather (47 and steady rain), but great run. Think some things clicked with form. Some I'm not so sure about. How tall should I run? Running "tall" seems to make me conscious of driving back with my right foot before it makes contact, but also gives me an ache in my tailbone (maybe I just have weak posture?). How much should I swing my shoulders? I much should I dip when my foot makes contact (running "tall" minimizes the dip). Driving my arm back seems like a great way to make sure I generate power behind me. My PF is bothering me a little more lately (more pushoff?), but my legs have felt *great* after the last two long runs.
I had a moment of transient lightheadedness at mile 13. I took my emergency gel, but I don't think that was it. I was fiddling with my mp3 player and I think looking down and picking my head up might have caused it. Anyway, no more gels after that. Didn't eat breakfast this morning either. Not sure what to do marathon day. No more than a banana or a piece of toast, but I'm not even sure I should have that.
I felt very strong and in control at the end. Best I've ever felt on a 20-mile run. Good day.
I did a little 170 heart rate out and back across the dam. 8:26/170 out and 9:01/170 back. 17:27 over 1.9 miles is only 9:11 min/mi. This includes going over a pretty steep hill (4:30 to go up 30 and down 30 feet) and some insane wind. On the way back I was leaning (seriously) 5-10 degrees to the right and felt like I was running in place.
wc7-2: 355 + 20 = 375
wc7-3: 214 + 0 = 214
wr9-1: 43 (I love my new shoes!)
Saturday, November 11, 2006
In the run-up to my redemption marathon, I'm trying to replicate (somewhat) my weeks leading to the half-marathon. Two weeks before that, I ran a harder than normal 8.3 with my friend C. My average hr was 159. The day after I did 20 (and it was pretty hard at the end).
Anyway, today I did 3 nbhrd loops (didn't run around the lake since I want to work on form too and that's easier on the roads than on a trail).
The HRM was messed up for the first 2-3 minutes. I didn't use salt today. I thought the residual would work but it didn't. The problem was that I didn't realize that it was the HRM was screwed up and thought it was real at first! Bad. I'm going to look into some electrode gel or cream. I got over 170 going at a decent (but not super fast) clip. I backed off some and it jumped down to the upper 130's. I settled in after that and here were the loops times (2.93 miles per loop)
- 24:55/153 (8:30 min/mi)
- 24:11/163 (8:15 min/mi)
- 24:53/162 (8:30 min/mi)
I believe the problem was overtapering (in intensity especially), too much carbo-loading, and eating too much on race day (1.5 big bowls of Cheerios 4 hrs before the start). The start of the next one is at 9:30, so I'm not sure quite how to play eating that morning. I will eat at most a piece of toast or a clif bar, but I'm not sure I should even do that. With not eating, I'm worried about starting a marathon with my stomach growling. Doesn't seem like a good idea.
Friday, November 10, 2006
Thursday, November 09, 2006
9:35 pace was exactly the same as the week before the marathon. I averaged 141 bpm over the first two laps (only ran 2 week before marathon), which is about what I did then. I was a little higher, but it was about 15 degrees warmer today (56).
Worked on form and ran through the beeper some. Average was 144 on the last lap (same pace as others). I noticed that if I try and point my right foot straight it feels bow-legged and I land on the outside edge. I can also feel it in my outside right shin. I think this is right actually.
Something I need to watch for. When I move my shoulder forward, I think I should be rotating in a plane perpendicular to my spine. If I'm leaning forward, this should be slighly towards the ground. If I naturally throw it forward, I'm pushing up (towards the sky) and wasting my kick by creating upward motion.
laps were 28:15, 27:51, and 27:57.
Tuesday, November 07, 2006
Kind of excited to try what I've been reading in "Programmed to Run" and went out a little fast? Got to the stoplight under 6:00 (never below 6:10) before and hung around about 15 secs to cross. Got to lake in a little over 21. Total 1:20:29/142. HRM solid again today. Used saliva and relied on residual salt. Foot hurt sharply on outside of my heel a couple of time.
Monday, November 06, 2006
I also worked on my form some more. I felt pretty good. I'm getting a little sore around my hips, but I think I should be. Anyway, good run today.
wr9-1 (wave rider 9, pair 1)
Sunday, November 05, 2006
HRM was totally screwy for 11:30 (read 170 instead of about 130). Very frustrating. Anyway, I ran this with more intensity than the last couple of long runs before the marathon. Avg hr was 148. Pace 9:52 min/mi.
47:09/142 (maybe really < 136???)
Rightly or wrongly, I've decided the taper was too much and was exacerbated by a very slow 23 miler that rating a "3" training effect for my last long run 3 weeks out.
Looking at the half marathon. Two weeks out I did 8.3/1:17:35/159 on Sat and 20.3/3:36:21/145 on Sunday. Not sure I'll do 20 next week, but I'll try and get more instensity on Sat or Sun. 10K race?
OK. Today one of the things I concentrated on was form and lots of things seemed to click. Engage front of hips and lower abdomen and feel butt sag (very relaxed). Today I started driving back using hip extension (? -- moving thigh and hips back during drive). I basically lengthened my stride out the back, still not reach forward. Seemed like a real improvement.
week 74 miles
wc 7-2: 355 + 0 = 355
wc 7-3: 167 + 47 = 214
Saturday, November 04, 2006
I haven't mentioned that I've been running without tape this week (and in the marathon). I think I need to go back to taping. I've had a little bit of a setback with my foot this week.
Friday, November 03, 2006
It was chilly (33 degrees) and windy this morning, but it was great to get back to the lake. Most of the leaves were on the ground and I was able to see a lot more of the lake as I went around. Plus with the time change, I was able to see a lot more of everything.
For whatever reason, I was pretty fast today. Got to the stop light at 6:11 and to the lake in under 22. Total was 1:21:28 @ 141 bpm. Was it the hard effort last week? Last time I ran this fast was the anomalous Sept 22 (1:18:44/141), which was also the Friday after a pretty hard weekend (fast 8 miles with friend and a 20-miler). I still haven't come anywhere close to 1:18:44. What the hell happened that day? That was also a little over a week before my good half marathon. Sometimes I have to wonder if a few more level 4-5 efforts in there would help me.
Anyway, despite sore legs I'm scheming about how to run all the time and avoid driving after some awful traffic this week.
I don't want to lose training time by a lot of taper and recovery from this next marathon. So the plan is basically no taper. I'm going to treat it like the half marathon. No way would I have run as slow as 3:56 that day even with no taper.
Thursday, November 02, 2006
Colder today (48) and very breezy (stood me up a couple of times). My laps were 28:46 and 28:21. 9:45 min/mi @ 141 bpm. Still about 10 secs/mi slower than last week, but coming back down in line. I think I'll do 6 again tomorrow. Then 8 and 14 on Saturday and Sunday. That would give me 40 for the week. I could do 18 if I felt great on Sunday.
Thought about my form a little. I think I get the "chi thing" when I concentrate on moving my legs with the muscles in front my hips to the very top of my thighs. My glutes (pardon me) become very relaxed. I did a cadence count and got 42 right foots in 30 secs. That's 168 spm, which is what I usually am. Maybe I try the podrunner thing.
Wednesday, November 01, 2006
I thought this graph of EPOC values was pretty interesting. It shows EPOC from 2 July through the marathon. You can see my races as the big spikes. The long runs are the smaller spikes. Look how tiny the 23 miler is that I took so easy. That left 4 weeks between biggish spiked long efforts. Is that part of the problem. I also had a decent intensity two weeks before the half marathon (friend did a quick 8 mile run around the lake with me).