Jeff Galloway

Just learned that Galloway didn't become a 2:16 marathoner until he built his mileage up to 140 miles/week, including a 30-mile long run. He said that without the high mileage and long, long run, he was a very average runner and hit the wall in marathons. Volume seems to be the key for most, unless you're gifted. Apparently, the winner of last year's NYC Marathon ran only 60 miles/week, including a 13-mile long run.

Even though I've just begun running 50+ miles/week (approaching 60), I don't think even 6 months of this kind of mileage will get me to Boston. I think I need more...perhaps 70 for several weeks. I feel as if my training is beginning to stagnate. I felt as if I was improving every week earlier in this training, but now the improvements are meager, granted the higher mileage. Perhaps my body still hasn't absorbed the harder training.

It was in the teens when I stepped outside to do 10.6 miles this morning. Brrr. I ran at a steady 7:52/mile. It felt good. Even on the hills. Was happy to have a decent effort. I feel as if I'm forsaking strength training for the couch lately. Need to get back on the ball. It feels tough, though, when doing a lot miles. Doing an easy 6 tomorrow and 3 on Saturday. 20 on Sunday. Snow tomorrow?

Pics from GMM

Set my alarm for 6:30 but didn't get up until about 7:00, after hitting snooze several times. I spent a lot of time wrestling with the idea of running tonight, but I decided on biting the bullet and getting it out of the way this morning. I did 6 easy miles. Felt ok. As I was running by the country club on Pine Orchard, I heard a new bird voice. When I looked back and up into the tree, I saw a huge bird just chillin' on a branch. I have no idea what it was. It kind of looked like an owl. On the Trolley Trail, I spotted what I think were Seaside Sparrow.

Got up at 6:10 to do a steady 9 miles. Really didn't want to. Legs felt strong but ran out of gas at the end. It was nice to be back on the Trolley Trail. It's still icy in spots, but most of the snow has melted off. Jess did 14 this morning. She has run 45+ miles in the last three days. Keep up the good work.

Wound up doing 6 in Guilford tonight. Jess did four and then saw me off to run Lovers in the dark. Thank God for headlamps. It was a bit on the chilly side tonight, but it felt good after being cooped up in the office all day and the traffic after work. I need to start taking the train again. Anyway, the legs felt fine. Now resting up for a harder 9 miles in the morning. Jess will do 14. She's crossing her fingers that she won't get called in tomorrow.

Was going to run on the NHHR treadmill tonight, and then do some strength training, but instead I think I'm going to run with Jess in New Haven. She's doing a double today, and I wouldn't want her to have to go it alone twice. Did an easy 18 miles yesterday, so the legs should be good to go this evening.

2010 In Review

Last year (2010) was a breakthrough year for me. On all fronts, it was easily my best year of running to date.

Highlights:

I ran 1,651 miles in 2010, which is the most I've ever done in a year (averages of 31.75 miles/week and 4.54 miles/day).

I ran 239 miles in December, which is the most I've ever done in a month (averages of 53.95 miles/week and 7.71 miles/day. I also ran on every day in December, which was a first.

I completed two marathons (Missoula 4:02; Green Mountain 3:53).

Monthly mileage totals:

Jan 47.8
Feb 77.8
Mar 77.8
Apr 101.0
May 156.1
Jun 145.8
Jul 97.2
Aug 170.1
Sep 184.5
Oct 144.3
Nov 209.5
Dec 239.2

My 2010 running goal was to finish two marathons, which I did. To reflect on the training and the marathons themselves: I don't know how I got through the Missoula training alive. I went into that training thinking that I was a lot more fit than I actually was and paid big time. I finished the marathon but in some 12 minutes slower than my finishing time at Hartford in 2007 (on the same training). I lost those 12 minutes in training way too hard for my fitness level. The Green Mountain training went much better, but again, I made some mistakes. The first mistake I made was running on only four days/week and overemphasizing strength training. I'm training to become a better runner not weight-lifter. I also ran my tempos way too hard and paid on marathon day, improving over Missoula by only 9 minutes. I thought I was in much better shape than that.

My 2011 running goals are much loftier but not unrealistic, based on my training as of late. I'd like to run at least one mile on every day in 2011, run 100 miles in a week, and qualify for the Boston Marathon. I ran an easy three miles today. 364 more runs to go.

Happy New Year!

Highest mileage week to date culminates in unbelievable long-run

I had one hell of a time recovering from a 19ish mile long run in cold, torrential rain two Sunday's ago. I came back on Monday feeling spacey (4.5 easy); felt better on Tuesday (9 good pace); spacey on Wednesday (5 easy); great on Thursday (9 better pace); spacey on Friday (4.5 easy) and Saturday (3ish easy). After a very difficult week, I was seriously doubting my ability to go 22 miles yesterday. I felt good early on until we hit some good hills at 8-9 miles. My legs started to feel heavy, and I began to worry that that was the beginning of the end of the run. A few miles later, I tried a GU Chomp, and my leg turnover immediately improved. I never looked back. I took it all the way to the end--22.6 miles at 8:31/mile. That's significantly faster than any marathon I've ever run, and it was super comfy. I know that, in reality, the GU Chomp had little if anything to do with my ability to finish this run, but I'll take it.

Jessica was having some issues with a foot, so she decided to turn around and do 21 miles instead of the full 22.6 we had mapped out. When she turned around on Leetes Island Road, it was as if she was seeing me off to my first day of school or to the moon or Mars. At that point, I was still feeling good, and after the turnaround, I decided to put my arms out on a downhill and just savor the moment. Because it really did feel like I was flying.

Weekly totals: 58 miles; 8hrs 15mins

First 5 weeks of training for Austin

Over the last 5 weeks, I've averaged exactly 50 miles/week. This is uncharted territory for me. For 16 weeks, leading up to Missoula, I averaged about 30 miles/week; for 12 weeks, leading up to Green Mountain, I averaged about 40 miles/week.

I've been handling the volume well. My only complaint is some diffuse (Jess taught me this word) right knee achiness, which started after a bumpy trail run two Sunday's ago. The achiness comes and goes. I'm not too worried about it, but I would like it to just go away already.

On Sunday, I did 19ish miles in 2:40 over a pretty hilly route. I took the first half easy and then picked up the pace. The faster pace felt very comforable, and I was easily able to finish strongly. I wish every run could feel like that.

I plan on doing 20 this Sunday and 22 next Sunday. I've built three 22-milers into this training. They're late enough in the training that by the time I get to them, the time it will take me to cover 22 miles will be about the same time that it took me to cover 20 miles. Twenty miles is usually sufficient, but as you become fitter, you cover the distance in less time. In order to get the time in (which is much more important than the distance), one must go longer. About three weeks ago, I did 20ish miles in 2:50. In some of my earlier training, I was doing 19 miles in 3:00-3:10. I'll take anything over 2:30, as that's when major improvements in endurance occur, but I also want to pscyhologically prepare myself for 3+ hour runs.

IT Band Troubles

My right leg/knee problem isn't going away. After 3 days of no running I went to do 16 miles today and barely made it 6 before I had to stop. I just spent some time reading and I'm 99% sure I've got a problem with the IT Band on my right leg. All the symptoms seem to fit. Most of what I've read suggests that I need to stop running until pain goes away. Very disappointing.

Top Dog

http://www.youtube.com/watch?v=IyByGsFyb2k&feature=related

Top Dog at the 2010 Goshen Turkey Trot 1 min 35 seconds into video