8.18.2010

Coventry Tri

Dan and I did the weekly Coventry tri today. He wasn't into all the silliness so much (it took a while to convince him he needed a number on his arm), but it was still a nice workout, so I hope he won't object to me summing it up here.
ca. 5mi bike to Coventry lake, 0.5mi swim (give or take), 5mi ride back, 4mi run with lots of great hills. Sure, our transition times were abysmal but why not interleave a workout with some good chit chat, right?
oh and I think my swimming form is actually improving! yay :)
got my final race instructions and I'm getting a bit nervous about Sunday already. I think I'm quite likely to break the drafting rules, but I'll worry about that when the time comes. Three bike lengths between me and the person in front of me. How the hell am I supposed to tell how far that is? My ability to estimate distance is practically nonexistent. Oh well... we'll see Sunday.

8.15.2010

Blog, eh?

OK, Dan says I should blog here, so here I am.
We just ran 20mi at Mansfield Hollow and it was as fun as ever, especially for Niko. I'm going to take a little break from running now, maybe except for a couple short easy runs, because my triathlon is next Sunday and I need this stupid knot in my left calf to go away. In case you're wondering, running 5 miles in the Fivefingers without easing into it is not such a great idea.
I got some good advice regarding my pathetically inefficient crawl stroke, so I'm going to practice a bit this week. I should probably clean/lube my bike, take off the rack and install the tube protector on the rear wheel. Most likely though, I will just lube the chain and ride with the rack and my fingers crossed for no broken glass on the course. Laziness is a horrible illness.
On the biking side of things, I ran over a woodchuck on Thursday; completely flattened it I thought but then it got up and ran away. These animals aren't very smart. If I had killed it, I probably would have given up biking and become a hermit. Now, it may have sustained some internal injuries, but I keep telling myself that it didn't that me and my bike are light enough and a woodchuck that size (it was giant by the way) has enough fat and fur to protect him. I haven't seen him since, but maybe he's on vacation or moved to British Columbia.
so that's about it. oh, i ran a 6:20 mile the other day on the track, which I thought was good enough to justify a big chocolate cookie. Because I never thought I could run a mile under 7 minutes and because the convenience store that sells ABC vegan cookies is right across the street from the track. So there.

Week 3 In Review

8-9-10
Strength training at NHHR

8-10-10
7 miles (1hr 6mins)
Up east rock, down whitney after work.

8-11-10
Strength training at NHHR

8-12-10
7 miles (57mins)
1-mile warm-up, 5-mile tempo (7:54/mile), 1-mile cool-down
Branford. Felt ok.

8-13-10
6 miles (56mins)
Up east rock, down whitney via davis during lunch break. Felt decent until the end.

8-14-10
Strength training at NHHR
No energy. Squats, lunges, hips, and upper body stuff.

8-15-10
16 miles (2hrs 36mins)
Out to Madison and back. Painfully slow. Legs had no pop. Dragged feet the whole time. Did too much leg stuff at gym this week. Thinking about doing less next week. Less on the three days I go? Or less days?

Miles: 36
Time: 5hrs 36mins

8.08.2010

Week 2 In Review

8/2/10
Strength training at NHHR.

8/3/10
7 miles (1hr 6mins)
Up east rock, down whitney after work.

8/4/10
Strength training at NHHR.

8/5/10
6 miles (53mins)
First ever track workout. Loved it. 1.5-mile warm up, including 1-mile from jess's apt. to wilbur cross high school track in east rock and two laps around track; 1-mile interval (7:25); half-mile jog; 1-mile interval (7:11); 2-mile cool down (one mile on track; 1 mile back to jess's apt.)

8/6/10
7 miles (1hr 4mins)
Up east rock, down whitney after work. Pushed it a bit on whitney (unintentionally).

8/7/10
Strength training at NHHR. Didn't work legs as hard.

8/8/10
14 miles (2hrs 10mins)
Two east rock/whitney loops sans GU. Carried water bottle. Heat started getting to me after about 12. Negative loops, nonetheless.

Miles: 34
TIme: 5hrs 15mins

8.06.2010

GMM Training Plan



This is my training plan for the Green Mountain Marathon in October. I'm posting it here in the hopes that some of our long runs will coincide. It'd be nice to do long runs as a group.

The dates are screwed up, so pay no attention to them. I'm currently in the second week of training. I wanted a more challenging plan for this marathon, so I'll be peaking at 50 miles (as opposed to 40) and doing quality workouts (tempo runs and speedwork every Thursday). So far, I like running four days/week (as opposed to five), because it allows me to fully recover and strength train.

8.01.2010

Week 1 In Review

Monday, July 26
strength training at NHHR.

Tuesday, July 27
7 miles (1hr 4mins)
up east rock, down whitney during lunch break.

Wednesday, July 28
strength training at NHHR.

Thursday, July 29
6 miles (49mins)
1 mile warm up, 4 mile tempo (7:59/mile), 1 mile cool down
right hamstring giving me a bit of trouble late in tempo, but otherwise felt good.

Friday, July 30
6 miles (59mins)
up east rock, down prospect after work. easy does it.

Saturday, July 31
strength training at NHHR.

Sunday, August 1
12 miles (1hr 49mins)
legs a bit tired from yesterday. carried new water bottle for first time. worked well, but hand seemed to make water warm--not very refreshing, but i guess water's water.

Miles: 31
Time: 4hrs 43mins

Sunday Long Run


Good run today. I did a little over 16 miles,mostly pavement, though I did cut through a couple town parks with trails. Pretty hilly. First 8-9 miles with Niko and then I did the rest myself. Nice cool weather-70s, low humidity- makes a huge difference. I carried a bottle of water with me, which is a practice I am going to make the norm. No GU. All natural.

7.29.2010

Oct Marathon Training Schedule



Here is my training schedule for the VT marathon in October. 3 days/week with peak weekly mileage 30-35 miles. I don't pay much attention to the times the RW calculator spits out, just the distance and type of run.

If this gets me a 3:30 in VT I'll be happy. I'd like to use this as a build up to doing more mileage, and then do another marathon in January. I found that my fastest marathon time came when I didn't take much of a break between marathons. Gotta keep building up the strength and mileage.

7.22.2010

Strength Training

I went to the gym last night for the first time in months (maybe years) and did some strength training. I'm still undecided as to whether to join. I started with a bunch of core muscle exercises and push ups and then moved to the machines/weights. I did leg presses, hip abductions/adductions, and leg curls. I also did seated rows, chest presses, and arm curls. I have no idea whether any of this will benefit my running, but I assume that it cannot hurt it. I've got a weak upper body, hips, posterior muscles (anterior/posterior-muscle imbalance).

7.21.2010

Photos from Missoula Marathon


From left to right: Ryan, Kristyn, Jessica


Somewhere along the course.


Notice the bloody, left nipple.

7.14.2010

Missoula Marathon Race Report

We arrived in Missoula on Friday afternoon after detouring to pick up Kristyn at the airport in Helena. Before checking into our hotel, we explored Missoula. Naturally, our first stop was Runner's Edge, which is owned by the person who started the Missoula Marathon four years ago. We met several nice people there. Jessica and Kristyn bought some new apparel for the race. We then got coffee (not me) at Liquid Planet and food at Mackenzie River Pizza.

After Jessica's and Kristyn's run on Saturday morning, we went to the race expo, where we picked up our race packets and posters ($5 each). While the race t-shirts are pretty sweet, I'm not sure why they decided to print them on black t-shirts. The expo was outside, and it was hot. Then it started to rain. We took cover for a few minutes and then caught the tail end of the farmer's market across the way. We bought some snap peas. Overall, the expo was pretty good in that it was small, but there wasn't much in the way of free stuff. Despite the small expo, I think we did too much walking around on Saturday, as we walked not only around the expo but to it from the hotel. By the time we got back to the hotel, I was wiped out. I wasn't feeling well, so I took a nap. When I woke up, I still wasn't feeling well. I thought I was coming down with the flu. Nerves? After eating (we had a cookout in the parking lot of the hotel), I started to feel better.

We woke up at 3:45/am on Sunday morning. I had a bowl of oatmeal with fruit for breakfast. By 4:15/am, we were out the door, on our way to the bus stop. Runners were bussed from Missoula to Frenchtown, where the marathon started, starting at 4/am. The bus ride was 20 minutes long. When we got to Frenchtown, it was still dark out. It was in the 50s (perhaps colder?). When the cannon boomed at 6/am, the sun had started to come up. The first 8 or 9 miles were straight and flat on a country road with mountains in the distance. There was a 200-foot climb at mile 14, which was kind of nice to break up the monotony of running straight, flat roads. After coming down the other side of the hill, the course made it's way through neighborhoods and then finally back into Missoula. The finish was downtown after running over a bridge. There wasn't much in the way of crowd support (only at the very end). I took water at all 17 aid stations. I took GU at 0:45, 1:30, 2:15, and 3:00. The first one definitely worked. I'm not sure about the other three, though.

I ran pretty conservatively. The first 10K were just as difficult as the last. I couldn't find a rhythm. I finally found one at mile 8 or 9. Then I settled in. My legs felt pretty good through about 20 miles. The last few were the most difficult of the race. I got a cramp in my right leg with a half mile to go. I stopped for 5 seconds, stretched it out, and ran as fast as I could to the finish. The finish was awesome. I loved running over the bridge, being cheered on by so many people. It was a great experience.

Jessica finished in 3:33 (BQ). She placed fourth in her division. Based on her time slip, she was third. We never figured out why that was. Where the results were posted, there were two keypads attached to two computers. Punching your bib number into a keypad produced a slip of paper with your time, place, etc. on it. I had never seen that before. Pretty nifty. Kristyn finished in 3:42 or 3:43 (on no marathon-specific training). I finished in 4:02.

After the race, we drank, ate, and got our (free) pictures taken. Each runner was entitled to one free picture. We got a total of four pictures taken. As you can probably imagine, the line for the free pictures was long. Even though Kristyn didn't register for the race, she got a free picture (and medal and bandana after crossing the finish line), too. Regardless of whether they knew, Missoula really is a great marathon. Jessica and I paid $25 each for our pictures. We're still waiting for our codes so that we can download them. Instead of paying hundreds of dollars for the pictures online, we get them all (15-20 electronic pictures each) for $25.