Hartford

My body gets angry when I try to train for a marathon. (I've attempted it twice) But I registered for the Hartford 1/2 today. So I guess it's official: I'll see you there!

Hey Ryan ...

I noticed that you posted your races and Dan's races. Where did these come from?

athlinks.com?

Have you all checked out that website? You should.

$9 Gasoline

A Nevada Congressman recently tied an early withdrawal of troops from Iraq to $9 gasoline here in the States. Good! Let there be $9 gasoline! I actually celebrated this news.

The first thing that came to my mind after reading this news was that Americans would be forced to be active. Here we are running around worrying about increasing gasoline prices when in fact we should be worrying about ballooning medical costs, largely due to Americans' sedentary ways.

Certainly for insureds (those that are lucky enough not to pay a premium), they're not thinking about what it costs to fill their varying number (usually high) of prescriptions used to treat diseases caused by their ever-expanding waistlines, they're thinking about the expenses that hit their pockets directly. Such as? Well, GASOLINE!

This is why I can't help siding with insurance companies.

Priorities priorities priorities.

Do I sound like a liberal or just a young idealist (is there a difference?)?

2006 Chicago Marathon - How NOT to end a race!

Week 10 -- First Run

My first run of week 10 was quality (as it was supposed to be, anyway) in that it was one of my faster training runs yet (7.7 miles at 9:13 pace) and my legs felt fresh. I think that this week is going to be the best predictor of how I'll fare on marathon race day, so this is a big week for me. I'm doing 4.3 tomorrow and 7.7 on Thursday (that's 19.7 miles over the first three days of this running week). I'm doing 16 on Saturday, which will be my longest long run to date. I think that if I can get through this running week (nearly 40 miles) unscathed, then I'll fare well in Hartford. This is the ultimate test.

Pete Pfitzinger's Essential Ingredients II and III

Optimizing Your Mileage

"In distance running, the runner with the highest level of aerobic fitness almost always wins."

"...the aerobic system is highly trainable."

"You can build your aerobic base by increasing your running mileage..."

"Racing performance clearly improves after a sustained increase in mileage (and the longer the race, the greater the benefit), but, as with other aspects of training, the incremental improvement follows the principle of diminishing returns."

Long Runs

"When your legs are reasonably fresh, a pace of 10 to 20 percent slower than marathon race pace (MRP) is ideal because it is hard enough to provide a strong training stimulus, but requires only two to three days of recovery."

A few things I learned on my long run today...

1. I think my running form is changing for the better as a result of longer runs. I need to use my arms more. It helps to keep up the pace.
2. I think some exercise the day before a long run helps with intestinal issues.
3. Distance running is a significant time commitment. Though my long run was only a couple hours, preparation and recovery seems to take several more hours. This was starting to piss me off earlier today as I had some other things I could have been doing. After I started running I forgot all about.
   
4. It's pretty damn dark by 8:00PM this time of the year.
   

Do I have too much time on my hands?

HOME-WORK-HOME -- WINTER '07

62.8 miles per week. Is this sustainable? The better question: Is this worth it? Let's take a look.



Conclusions:

Assuming that parking is free, it's less of an expense to drive than run to and from work everyday. I would save $1.67 per month by driving everyday. That's 2.2% of my Hartford Marathon race entry fee!!!

Assuming that parking isn't free (it's not. it's greater than $100 per month), running rather than driving to and from work everyday is a no brainer.

What are the qualitative factors, and how do they affect the decision whether to drive or run?

Pete Pfitzinger's Essential Ingredients I

Adaptation to Training.

Training = fatigue --> recovery --> SUPERCOMPENSATION!

Week 9 -- Long Run

I did my long run this morning. Eight almonds and one piece of dark chocolate (no water) got me through this one--11.2 miles. Recently, I started thinking about my marathon race pace and experimented with it for the last two miles of this morning's run. I ran the first 9.2 miles at 9:36 pace and the last two (rolling hills) at 8:37 pace (this is slightly understated, but I tend to err on the side of conservativeness), which felt comfortable, even after having run 9.2 miles. However, I don't know that I could maintain that pace over 26.2 miles. BUT (the big but), I'll have to if I plan to take $75 of Dan Britton's money, which, I--and I think most that know Dan--know, is the epitome of what's sacred.

Not surprisingly, Tuesday's and today's runs were of a better quality than that of Wednesday's and yesterday's, both of which were on zero days of rest and tired (new pain in right knee). I think that at this point in my marathon training, midweek runs on zero days of rest aren't worth as much as my longer quality run on Tuesday and my long run on Saturday. I think I'd benefit more by resting every other day and concentrating on longer runs, adding a few more miles to my longest runs instead of running them as midweek shorter runs. Dan, I think your plan uses this logic and, of course, emphasizes XTing, which, since DAY 1, I've done little of.

I've come to value rest and running on softer surfaces. The most tempting thing these days is a strip of grass. Who would have thought it?

Onward.

This guy is a machine and an inspiration...

Dean, you are brilliant!

Dan's Races

Dan, I wonder what you were doing between the years of 1999 and 2004, during which time it appears that you were on a quite lengthy hiatus from running (or maybe just races because it appears that you didn't miss a beat but actually were faster in '05 than you were in '98). I'm glad you're back and also wonder what made you take up the sport again. Also, please let me know if off the top of your head you can think of any races that I may have missed.
Your buddy,
Ryan

Hartford Marathon Specific Training

When training for the Hartford Marathon last year, I was fortunate enough to talk with a seasoned marathoner who offered me training tips. One of these tips proved to be very important and I thought I would share it with the other folks planning to run the Hartford Marathon this fall. What he suggested was that I experiment during my long runs to see if my body could handle the energy supplement that would be available during the Hartford Marathon. Therefore, my buddy Chris and I bought a box of GU and tried it during our 22 mile run. Thankfully, I had no problems but he experienced the other outcome. He became very ill and vomited around mile 12. He then cramped up and had to be driven home by one of our chase vehicles (don't worry Dan, we were using a Hybrid!)

Anyhow, I would recommend that you both at least try using GU once before the marathon so that you don't experience what Chris did when it really matters. If you don't like GU or it doesn't work for you, you are going to have to carry whatever other supplement you want for race day. On the same topic, you might want to try using the same sport drink that will be suppled. I found it tasted awful to me so I stuck with water and GU.

I will share some of the other tips I learned last year in future posts!

Long Training Run #2 - Saturday, September 15 / 6 to 20 miles • 7:00 a.m. / Central Park, New York

You should join me in NYC on September 15th for a 20 mile long run. Dan, this coincides with yours, too. It's $12 before 8/30 and $15 thereafter.

1/2way THERE!

I completed half of my first marathon training plan yesterday and have to say that it has gone much better than planned. Over week 7, I increased my mileage 30.3% (29 --> 37.8 miles), which was too much, but week 9 is a recovery week. I'll be between 30 and 35 this week. Not only am I stronger, but I've found that I'm expending the same energy at faster paces. My easy runs used to be slower than 10:00 minute pace, now my easy runs are around 9:40 pace.

My marathon training plan peaks at 43 miles, only about 5 to go. I'm thinking about adding a few more miles to my longest long run of 20 miles.

Week 8 -- Long Run

A handful of raw almonds, one piece of dark chocolate, and 16 fl oz. of water (I carried it; this wasn't as annoying as I had expected) were more than enough to get me through 13.3 miles this morning (now I'm at Starbucks enjoying an "iced venti unsweetened iced coffee."). I felt like I could have ran the marathon distance.

The route--mostly route 146 through Branford--was scenic--beautiful.

Dan, is that you?

If it weren't for the signature running shorts, er bathing suit, there'd be no telling who this runner is. Caveman Joe?

2007 QU Cross Country Race Series -- Race #3

I ran this race last night and PR'd for a 5K despite it being a cross country course and the humid weather conditions. (21:17; 6:52)

Results

Based on my 5 mile TRR time, according to McMillan, I should be racing 5ks at 7:15 pace, not 6:52. Based on my 5k QU XC race time, according to McMillan, I should be racing 5 milers at 7:03 pace, not 7:28. What is he trying to tell me? This could very easily be made an LSAT question.

A 3:27:29 marathon time would be nice, too.

INTERESTING ANALYSIS BY JIM2

Ryan,

Thanks for running in our series this summer! The course has been measured many times with a running wheel. This summer, we had to adjust one section where the construction is being done. We did not re-measure after this change but we do not feel it had any significant impact on the course distance. It did make the course faster b/c we took out a big grassy hill and added in the slight downhill section on the road after you come out of the woods.

We hope to see you back next year!

Shawn

Shawn Green

Head Men's & Women's Cross Country/Track Coach

Quinnipiac University

Long Run Bust

I tried to do a 20 miler yesterday evening. I was all good (very much enjoying the Nick AuYeung Memorial Loop around Mansfield Hollow) until about mile 15 and started feeling pretty sick in the stomach, chilled, light headed. I got back to my place in about 17 miles and had to stop. Drank some water, and had to make a quick trip to the bathroom to clean out my intestine. During the second trip to the bathroom I noticed blood in my urine. That was a bit unnerving, but it's gone now, and I feel the same as I usually do after long runs.

I'm not sure what went wrong. I drank 24 oz of gatorde and 12 oz of water while running ( I stopped at a gym in Willi and got a fill up). Perhaps the gatorade did me wrong. Or maybe I ate too much for dinner the night before? The blood in urine suggests dehydration so perhaps I didn't drink enough.

So now what? Should I go for a 20 miler next weekend or continue with my training schedule as if I ran the whole 20?

Outdoor, public cigarette smoking...

What's your view on smoking in outdoor, public seating areas? For example, there's a coffee shop on the corner of Church and Grove in New Haven, and on Grove there is a seating area for the coffee shop patrons, and presumably, anyone that'd like to take a load off. I sit in this seating area during my lunch hour, and, invariably, I'm among at least one, but often more, cigarette smokers. Despite being outdoors, the smoke is bothersome. I never noticed this until recently. Today, a chain-smoking woman finished a cigarette at 12:57, lit another one at 1:03; finished it at 1:08; lit another one at 1:09; finished it at...I couldn't stand to sit in that area any longer. Based on the time between finishing one cigarette and finishing another one--11 minutes--she smokes nearly 6 cigarettes/hour and 96/day OR practically 5 packs/day!

Torrington Road Race 2007

I ran the Torrington Road Race yesterday and, to my surprise, did quite well. I managed to shave more than 30 seconds from my last year's pace (2006: 8:00; 2007: 7:28)! This wasn't at all a result of speed work, but purely my increase in mileage over the last two months. It felt great to run faster and to be able to maintain a faster pace for the duration of the race. I felt strong through the finish. I hope, someday, to be able to compete with some of my fellow bloggers.

Interesting statistic: Since beginning marathon training on the last Monday of June, none of my training runs have been faster than 9:30/mile (more than 3/4 of my training runs were slower than 10:00/mile).

Interesting question: When do we stop benefiting (in terms of speed) from more mileage and, in turn, stronger running muscles and start needing to integrate speed work into our training to get faster?

Prior to beginning marathon training, all of my "training" runs were between 8:00 and 9:00/mile, except for the small percentage that were faster than 8:00/mile. HOWEVER, I rarely broke 8:00/mile in races (5k and farther). And when I did, it was by only a few seconds.

Results

Time Trials in Central Park

"The faster I go the better I feel"

Week 7 -- Midweek

As a result of having to change around my week 7 schedule to accommodate Sunday's race, yesterday was a rest day. It was much-needed. My legs were very tired on Wednesday, and my left knee acted up, which hadn't happened in quite sometime. My left foot has been bothering me, also.

I'm scheduled to run about 7 miles today. It looks like I'll be doing that in rainy conditions, but at least it will be cooler than it has been.

Running Twice Per Day

Should you run twice per day? Pete Pfitzinger, M.S. says no to runners training for marathons and running less than 75 miles per week. He makes some good arguments. One such being that you should get used to depleting glycogen reserves and utilizing more fat.

I did some quick research on this issue after choosing to split my long run for the week. I chose to do this because I feared that, if I didn't, I'd overtax my body ahead of the Torrington Road Race.

I did my first ever double-day of running today, doing two legs, one in the AM and one in the PM, of 5.5 miles. I ran the first leg at a 10:30 pace and the second at slighly under a 10:00 pace. I felt much stronger during the evening leg; however, I started feeling the day's work at about 45 minutes in, particularly in my calf muscles. For a runner of my caliber, that's what 25.6 miles in 4 days will do to you.

I look forward to the race on Sunday and the break from doing 10+ miles in one day until next Saturday, August 18th, when I'll do between 13 and 14 miles.

I remembered this evening how lucky I am to be able to run.

Bike Tour and Long Run

My long run yesterday was kick ass. I felt strong throughout and felt I could have kept going. My right hip started to bother me though around mile 14-15. I think this might have something to do with the camber in the road. I tried to run on level areas as much as possible and it seemed to help. Another issue is my toenails. They are black and blue or blistered under the nail. I'm down to two normal looking nails on my right foot, and it's getting pretty ugly. I suppose some larger shoes might help. I think my right foot is a bit larger than the left. I had a bottle of Vitamin Water (courtesy of the Tour of the Litchfield Hills) at mile 9 and then a banana and some water at mile 14. After drinking the Vitamin Water I felt a bit sick, but that was probably because I drank it too fast. The banana and water didn't make me feel sick, but it didn't go down so easy. Both gave me a needed kick though.

The bike tour on Sunday was a nice ride. Incredibly nice weather and scenic roads. I ended up doing the 30 mile ride instead of the 50, and wished I had done the 50 when I finished. I hardly felt like I got my heart rate up, but I was probably better off since I did my long run the day after. The 30 mile ride crowd was small and slow and I was looking forward to riding with some other people, but did get to ride with some folks toward the end as one guy rode my tail the last 10 miles. He thanked me at the end for doing all the work.

Inspirational Image of the Week

Who's gonna beat Borla this Sunday? He did 6:19 pace at the 2006 Torrington Road Race

This is a test...

45th Ocean Beach / John & Jessie Kelley 11.6 Mile Road Race

I ran, not raced, this road race yesterday as a marathon training run. This was a great idea for five reasons, some more obvious than others:

1) there were water stations (some had sport's drinks) at every other mile marker;

2) there were other runners to run alongside;

3) the course was mapped out for me;

4) there were people, mostly runners, at various points along the course at the end of their driveways with water hoses hosing down the race's runners; and

5) it was free.

I felt great through about 5 miles and then my left foot started acting up. It cleared by mile 8 or 9. At mile 9 I nearly choked to death on water. It's not easy taking it down on the run. It was great practice for the marathon, however.

I finished hard, at or faster than marathon race pace.

Results

Marathon Morning

I did a marathon yesterday morning. Okay, so most of it was on a bike, but still, it felt like an accomplishment. According to mapmyrun.com (sorry, Dan, your "new favorite" route calculator was not all that user-friendly), my 89 minute cycle was 23.2 miles. I followed with a 3 mile trail run. There ya go, marathon in the morning.

Which brings me to today. I had scheduled a 5 miles tempo run, but as I was warming up, I decided that I just wasn't into a 5 mile tempo run today. I'm tired, my legs felt heavy, and I didn't feel like if I did the tempo it would be quality. I guess that can be expected after a triathlon Sunday, an interval workout on the track Tuesday and the workout I just described yesterday. The nice thing is, I'm finally at a point in my life when I can listen to my body when it tells me to stop. I ran on a team for nine years, and though you can tell the coach "I'm tired," you usually end up doing the workout anyway. Admittedly, this led to a couple injuries for me in college. It's hard to describe the internal battle that I went through this morning when deciding whether to continue my workout. Part of me said "you have to" because the workout was scheduled, it was "set in stone." But really, it's not set in stone. I think every athlete can do him or herself a favor by actually tuning into what the body is telling you. Rest when your body says "rest" and you will be able to go a lot farther in the long run because you won't be sidelined by injury.

Tell me it's okay I bailed on this workout!

Racing and Marathon Training

I'd like to run the 5 Mile Torrington Road Race on Sunday, August 12th, but I don't know whether that's such a good idea given my marathon training in progress. The race falls on the last day of my 7th week of training. I'm scheduled to run 11 to 12 miles on Saturday and 3 to 4 on Sunday--the day of the race. I'm considering doing the 3 to 4 on Saturday, instead, and the race (I'd like to break 39 minutes) in addition to 6 or 7 easy miles on Sunday. Any thoughts? Thanks! Ryan