Archive for the 'Training' Category

How Quickly Things Can Change

Sunday, April 19th, 2009

Monday, I was thinking how good I felt. I didn’t have any aches or pains and felt rested. I was feeling good going into the taper weeks before the Country Music Half and the Flying Pig Marathon.

That changed on Tuesday.

By Tuesday evening, I had a sore throat and I knew what that was the forerunner of.

The rest of the week, I spent fighting off the “crud”. Hopefully, I’m over the hump.  So much for feeling good about the taper.

Sunday, I ran 9 miles with Amy.  She struggled but hung in there.  She still has not signed up for the Country Music Half.  I’ll be surprised if she does.  Her training has not been as consistent this year.

Monday, was interval day.  Ran 8 miles with 5 x 600m intervals at 5k pace.

Tuesday was a rest day.

Wednesday, I ran 4 miles with 6 x 100m strides.  I was dragging then but kept to the schedule.

Thursday was a rest day.

Friday’s schedule called for a “tune up” race but I just didn’t have it in me.  So I ran 6 miles with the goal to run under a 9 minute pace.  I did  it but it was a struggle.  Legs just felt tired.

Saturday morning I ran 15.  That is about all I can say.  The pace was slow but I put in the miles.  I came home and felt chilled even after a hot shower. I napped the rest of the morning.  Felt better after lunch, in fact, the best I felt  since the first of the week.

Sill have a cough but I hope I’m over the worst.

Here are the gory details….

Training for the week
Sun: 9 miles with Amy – 1:42:35, 11:24 pace
Mon: 8 miles w/5x600m  – 1:10:11, 8:46 pace
Tues: Rest
Wed: 4.15 miles – 37:23, 9:00 pace
Thur: Rest
Fri: 6 miles – 53:28, 8:54 pace
Sat: 15 miles – 2:28:36, 9:54 pace

Total for the week: 42 miles

Three weeks to go

Sunday, April 12th, 2009

Three weeks from today is race day.  How do I know? I now get a daily email from the Flying Pig Marathon folks reminding me that the race is getting near.

Now with the last 20 miler behind me, I just need to rest up and prepare mentally for the race.

Sunday was a rest day.

Monday, it was cold and rainy so I ran 5 miles on the treadmill at the Y.  The plan called for strides. So, I did 6 tenth of a mile intervals.  It was just easier to keep track of on the treadmill.

Tuesday’s workout was 10 miles with 4 x 1200m intervals.

Wednesday was a rest day.  I wanted to make it to the pool but it just didn’t happen.

Thursday, I was off work so I ran 10 miles in the morning and then had a massage late in the day before going to Maunday Thursday service.

Friday, I ran an easy 4 miles.

Saturday, was the last 20 miler, which I am glad to have behind me.

Training for the week
Sun: Rest
Mon: 5 miles w/6 strides – 45:03, 9:00 pace
Tues: 10 miles w/ 4 x 1200m  – 1:26:23, 8:38 pace
Wed: Rest
Thur: 10 miles – 1:32:07, 9:12 pace
Fri: 4 miles – 37:08, 9:17 pace
Sat: 20 miles – 3:08:38, 9:26 pace

Total for the week: 49 miles

Not where I want to be

Sunday, April 5th, 2009

With only one more week until the taper, I’m not where I would like to be in my training for the Flying Pig Marathon. But compared to where I was earlier in the year, I’m just glad to feel like I can compete.

I haven’t done all the tempo runs or intervals but I feel like I can at least cover the distance.

Sunday, I ran 9 miles with Amy.  She is planning on doing the Country Music Half Marathon and my plan is to run with her.

Monday, was a rest day.  I spent the afternoon mowing the yard instead of running.  It was more like bailing hay. That should count as a workout.

Tuesday, ran 11 miles.

Wednesday was a easy 4 mile run.

Thursday was a rest day from running but I went to spin class at lunch.

Friday’s schedule called for a “Tune up” race.  So I raced the Garmin guy. I was encouraged by my time. Also, I made it to the pool at lunch.

Saturday, I was out early for a 17 mile run.  I focused on running the last 12 miles at marathon pace.

Training for the week
Sun: 9 miles w/ Amy – 1:36:26, 10:42 pace
Mon: Rest
Tues: 11 miles – 1:39:45, 9:03 pace
Wed: 4 miles – 36:52, 9:13 pace
Thur: Rest/Spin
Fri: 6.2 miles – 50:14, 8:05 pace/swim
Sat: 17 miles – 2:37:48, 9:16 pace

Total for the week: 47.2 miles

The Return

Sunday, March 22nd, 2009

Just like the swallows returning to the Mission at San Juan Capistrano, I know it is “officially” Spring when the water fountains return to Crockett Park! I’ know it is not the same but sometimes, it is the little things that matter.

Training this week was over shadowed by recovery from last Saturday’s Tom King Half Marathon. I cut back a little on the running and a lot on the cross training.

Monday, ran 5 miles watching my heart rate.  I wanted to keep it in the “recovery zone”.

Tuesday’s schedule called for intervals, 5 x 1000m.  I went to spin class at noon but tried to take it easy, if that is possible.  I knew the run would be a stretch, but I decided to do what I could.  Ran the first two in  7:26 and 7:28 but know at that point if I wanted to get in the total 9 miles, that I was going to have to drop the intervals and save my legs for another day.

Thursday, ran 12 miles.

Friday, the schedule called for 5 miles but I opted to go with Gayle to Laura Anne’s rugby game.

Saturday morning, I ran 17 miles.  It was one of the slowest long runs I have had in some time.  But I remember what a struggle I had last year with the long run the week after Tom King.  I was just glad to not be wasted.

Training for the week
Sun: Rest
Mon: 5 miles – 44:58, 9:00 pace
Tues: 9.04 miles w/ 5 x 1000m – 1:20:17, 8:53 pace/Spin class
Wed: Rest
Thur: 12 miles – 1:48:50, 9:04 pace
Fri: Rest
Sat: 17 miles – 2:44:35, 9:41 pace

Total for the week: 43 miles

Back on Track

Sunday, March 8th, 2009

I feel like I’m making some progress.  All systems look go for running the Tom King Half this coming Saturday.  With the set back in training last month, I just hope I can keep up with Michele.

Monday, I ran 6 miles. Amy brought me lunch, so I didn’t make it to the Y.

Tuesday, was spin class mid-day and then 9 miles after work.

Wednesday, I headed for the pool at lunch.

Thursday, was spin class again and the 9 miles with strides in the afternoon.

Friday, was back in the pool and then 5 miles when I got home after work.

Saturday morning I ran 15 miles.  I felt tired from the start but hung in there.  I was just glad to be out running on Saturday morning.

Training for the week
Sun: Rest
Mon: 6.01 miles – 53:00, 8:49 pace
Tues: 9.01 miles – 1:18:15, 8:41 pace/Spin Class
Wed: Rest/Swim
Thur: 9.02 miles w/8×100m strides – 1:18:33, 8:43 pace/Spin Class
Fri: 5.01 miles – 45:14, 9:02 pace/Swim
Sat: 15 miles – 2:22:44, 9:31 pace

Total for the week: 44 miles

On the road again

Sunday, March 1st, 2009

Slowly but surely I’m getting back up to speed for training.  At this point, I feel confident that I can still do all three Spring races.  I might not be able to run them at the pace I was hoping for but at this point I will be happy just to be able to cross the mats.

One thing that has come out of the time away from running the past month has been cross-training.  This past week as I’ve put in more miles I’ve been able to keep up the additional training.

Monday, I swam at lunch and then ran 5 miles after work.

Tuesday was spin class at lunch and 5 miles in the afternoon.

Wednesday was a rest day.

Thursday it was back to spin class and then a return to speed work, 7 miles with 8 x 100m strides. I sure didn’t push it but it was good to stretch out my legs.

Friday, it was back to the pool and then 5 miles after work.

Saturday morning it was raining so I waited until late morning to run 12 miles.  It was windy with a light rain but it was sure good to get to run.

Each day my leg feels stronger but it still stiffens up after running.  I am spending a good 20 minutes stretching before the run and another 20 minutes icing it down after.

Training for the week
Sun: Rest
Mon: 5.01 miles – 45:04, 9:00 pace/Swim
Tues: 5.01 miles – 44:30, 8:53 pace/Spin class
Wed: Rest
Thur: 7 miles w/8×100m strides – 1:02:10, 8:51 pace/Spin class
Fri: 5.02 miles – 44:56, 8:57 pace/Swim
Sat: 12 miles – 1:49:47, 9:08 pace

Total for the week: 34 miles

Road to Recovery

Sunday, February 22nd, 2009

I hope I have turned the corner this week on the road to recovery.

I stayed with the cross training much of the week. I also, made it through two spin classes. But the “breakthrough” came Thursday evening.

In Dr. Tim Noakes book, Lore of Running, he states the only cure he has found for chronic muscle tears is cross-frictions. According to Noakes, “A better term would be crucifixions, because nothing, not even the runner’s toughest race ever, is as painful as cross-frictions applied, however gently, to a chronic muscle tear.”

Noakes goes on to say, “Most chronic muscle tears respond rapidly to a few sessions of cross-frictions. The treatment is correct if the pain while running becomes gradually less so that progressively greater distances can be covered.”

When I went to see my doctor and I described the issue, he said that the problem could be on either side of my knee.  But because the discomfort was below my knee, that is where both he and the orthopedist focused.

The orthopedist got the diagnosis correct but did not even try to locate the site of the tear or knot.

After reading Noakes, last weekend, I called a massage therapist who had been recommended by several of my friends.  I was disappointed to learn that the earliest she could see me was a month away.

When I got home from the Y Tuesday evening, I had a message to call the massage therapist an appointment slot had opened up.

Thursday evening I met Eva Su.  She is a marathoner and understands runners. Perfect. After describing my saga, she said she wanted to check out the hamstring in addition to the calf.  It took her only a minute to find the trigger point and, believe me, Noakes got the description correct! The knot was in the hamstring about 3 to 4 inches from my  knee.

By the time Eva finished, the knot was gone and my leg was sore,  but it was a good sore. She told me my leg would be sore for a few days but if it was not too sore, to try and run on Friday.  She also said that there was some swelling in that area and that I might need to ice it down after each run in this training cycle.

Friday afternoon, I spend a little while stretching  and then ran an easy 5 miles. It felt like I had new legs.  Toward the end of the run my right leg was tightening up but nothing like in the past few weeks.

When I got home, I applied ice most of the evening.

Saturday morning, I spent time stretching, and then ran 8 miles. There was some tightness, but improvement.  Again, I iced my leg.

Today is a rest day, I just plan to do some stretching.  I figured it would be good to recover from the two runs and the week of cross training.

My doctor was right.  The problem could be on either side of the knee.  We just focused on the wrong side.

Tomorrow is the test, but I am encouraged.

Cross Training

Tuesday, February 17th, 2009

My training has become more like a buffet.

Monday, I swam at lunch.  After work, I went to the Y on the way home and did 15 minutes of stretching, 30 minutes on the elliptical machine and 30 minutes of pool running intervals.  After I finished on the elliptical, I decided to try the treadmill.  Did an easy quarter of a mile no pain.  That was encouraging.

Today, I went to my first spin class at lunch. It is a good 45 minute workout.  I will go back.  After work, I did stretching, 15 minutes on the treadmill at a slow pace, 15 minutes on the elliptical machine and 30 minutes of pool running.

I am very encouraged by the time on the treadmill. So far, so good.

Flying Pig Training – Week 2

Sunday, January 11th, 2009

Well, training for the Flying Pig Marathon is off the a “flying” start (groan).  It seems that I just finished one cycle only to start another.

One thing I want to do this cycle is try and swim more and do some stretching and core exercises.  (At least, I was successful do that this week.)

Monday, I went to the Downtown Y at lunch and did the core and stretching routine. It was raining after work so I stopped at the Brentwood Y and ran 8 miles on the treadmill.  The scheduled called for 10x100m strides.  On the treadmill, it was just easier to do one-tenth of a mile intervals. The Y was really crowded, with the rain and all the NYRPs (New Year Resolution People).

Tuesday, I swam at lunch.  Not long. Not fast. But I swam.  It had been several months since I had been in the pool.

Wednesday, I ran 10 miles and then did my stretching and core thing.

Thursday, it was back to the pool.

Friday, I ran 5 miles and did the third day of stretching and core.

Saturday morning it was raining, so I went back to bed. I know, I’m a wimp.  I just didn’t want to run in the rain for two hours.  And this time of year, I don’t want to get sick because I did something stupid.

Finally around 2 pm it appeared that the rain was moving out so I headed out the door.  The forecast was for the temperature to drop and the wind to shift to the North after the front moved through. It was 60 degrees when I started the run and it had dropped to upper 40s by the time I finished. 

See how the temperature dropped. (This chart is from my weather station.)


The last three miles were tough because one last line of rain came through. I was glad to be done.  But also very pleased with my time.

Here are my splits.

Mile Pace (min/mile) Speed (mph) Heart
actual +/- avg actual +/- avg
1 8′ 54 +0′ 14 6.7 -0.2 130 -30 ft
2 8′ 43 +0′ 03 6.9 -0.0 143 -36 ft
3 8′ 35 -0′ 05 7.0 +0.1 148 +19 ft
4 8′ 49 +0′ 09 6.8 -0.1 150 +46 ft
5 8′ 47 +0′ 07 6.8 -0.1 154 +13 ft
6 8′ 27 -0′ 13 7.1 +0.2 154 +27 ft
7 8′ 38 -0′ 02 6.9 +0.0 156 +23 ft
8 8′ 30 -0′ 10 7.0 +0.1 157 +6 ft
9 8′ 26 -0′ 14 7.1 +0.2 154 -36 ft
10 8′ 31 -0′ 09 7.0 +0.1 152 -62 ft
11 8′ 40 +0′ 00 6.9 -0.0 155 -29 ft
12 8′ 59 +0′ 19 6.7 -0.3 156 +29 ft
13 8′ 28 -0′ 12 7.1 +0.2 157 +23 ft
end 8′ 52 +0′ 12 6.8 -0.2 157 +9 ft
Versus average of 8′ 40 min/mile

Training for the week
Sun: Rest
Mon: 8 miles w/10 x 100m strides – 1:13:11, 9:08 pace
Tues: Rest/Swim
Wed: 10 miles – 1:25:451, 8:34 pace
Thur: Rest/Swim
Fri: 5 miles – 42:56, 8:35 pace
Sat: 13 miles – 1:52:37, 8:40 pace

Total for the week: 36 miles

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Saturday, January 3rd, 2009

It has almost been two weeks since I last posted. I have been on vacation from work and it appears that I have also taken a break from blogging. The good part is that I have not taken a break from running.

The day after Christmas we loaded up the car and headed East to visit the Grands. It was good to have all three girls along for the trip. It was good to see everyone but as always, it was good to get back home.

It is always good to see Mom and Dad. Mom is 88 and Dad is 96. Each visit is special and a gift.

Gayle’s Mom is still having some health issues and she did not come back to Tennessee with us. Therefore, I will not be returning to South Carolina in February to run the Myrtle Beach Marathon. Maybe next year.

On New Year’s Eve, I turned my desktop on to check email. It promptly died. It appears to be the power supply. I hope that is the problem. A new one will be here Monday.

The total mileage for 2008 was 2,033.

Before the new year, I signed up for the Tom King Half Marathon in March and the Country Music Half Marathon in April.

This morning I ran 12 miles, on schedule for the first week of training for the Flying Pig Marathon. The temperature was in the low 50s and it was damp. Had a couple of rain showers in the last two miles. Got a little chilled. Just hope I don’t get a cold.

Training for the week
Sun: 4 miles w/Amy – 44:32, 11:08 pace
Mon: Rest
Tues: 3 miles – 26:29, 8:48 pace
Wed: 9 miles – 1:18:16, 8:41 pace
Thurs: Rest
Fri: 4 miles – 35:14, 8:46 pace
Sat: 12 miles – 1:51:30, 9:17 pace
Total for the week: 32