and I can't make it 6 miles without my knee hurting. So it seems I might need to make a second trip to Texas. I'll keep running but it doesn't look promising. It looks like I can defer my entry until next year for $40 but who knows if I'll be able to go back then, so probably won't do that. Or I can officially switch to the half-marathon, but that costs $10 and no refund for the registration difference so forget that.
The course closes 7 hours after race start so I would need to go at an average pace of 3.75 miles per hour to finish. I might be able to run a few miles and then walk at a 3-4 mph pace and keep my knee issues at bay. That will seem painfully slow, but I might be able to finish the full 26.2 that way.
1.20.2011
Jessica and I ran 6 miles late last night in Guilford. My legs felt absolutely trashed from the 9 miles on the treadmill the day before. I whined and complained to Jessica the whole time. She sort of made me feel better. Thanks, Jess. I felt out of shape, like I had lost all of the fitness that I had spent the last 11 weeks garnering. It was discouraging, to say the least. This morning was a different story. Jessica and I awoke at 6ish AM for 10 miles at a good pace. I wasn't looking forward to it after last night, but strangely, my legs felt good, so I went with it. I need to get back to the gym this week.
1.19.2011
Goal time for Austin
As a 3:30 would be nice, I still don't think I've got that kind of speed over a marathon. I've focused my training on endurance, so I think that whatever pace I settle into, I'll be able to hold it for the duration. Perhaps I'll even negative split the course.
My goal time is 3:35-3:40, the time I was on pace to run in Hartford in 2007. To this day, I still have no idea how I was on that kind of pace through 20+ miles on 30 miles per week, but I guess that's neither here nor there at the moment. Here are my splits from that marathon:
Interval 10 Mi 1:23:16 1:23:16 8:20
Interval 10 Mi 1:20:32 2:43:48 8:04
Interval 6.2 Mi 1:06:33 3:50:21 10:45
Obviously, what I'd like to change about this is the final 10K. If I recall correctly, I held low 8s (3:35 pace group) through about 22 miles and then hit the wall in the worst way. The last four miles were walking and running (mostly walking) due to severe cramping in my calf muscles and quads.
With a lot of hard endurance training under my belt, I wouldn't be surprised if I crossed the line within my goal time. I did my last 20 miler, which capped off a 63-mile week, on pace to run a 3:40 marathon, so I don't think my goal time is too insane. Do you?
My goal time is 3:35-3:40, the time I was on pace to run in Hartford in 2007. To this day, I still have no idea how I was on that kind of pace through 20+ miles on 30 miles per week, but I guess that's neither here nor there at the moment. Here are my splits from that marathon:
Interval 10 Mi 1:23:16 1:23:16 8:20
Interval 10 Mi 1:20:32 2:43:48 8:04
Interval 6.2 Mi 1:06:33 3:50:21 10:45
Obviously, what I'd like to change about this is the final 10K. If I recall correctly, I held low 8s (3:35 pace group) through about 22 miles and then hit the wall in the worst way. The last four miles were walking and running (mostly walking) due to severe cramping in my calf muscles and quads.
With a lot of hard endurance training under my belt, I wouldn't be surprised if I crossed the line within my goal time. I did my last 20 miler, which capped off a 63-mile week, on pace to run a 3:40 marathon, so I don't think my goal time is too insane. Do you?
After a very brief break from running due to illness, I returned on Sunday, doing only a couple, which turned out to be plenty for that particular outing.
On Monday, I did 6 apprehensive miles on the BT Trail, up Pine Orchard, down Hotchkiss Grove, up Blackstone, and back on the BT Trail. The legs were sill a bit shaky.
Last night, I did 9 miles on the treadmill at NHHR. I did the first 3 at 6.5mph and then finished out the hour at 7mph. I did the last 2.25 miles between 6 and 6.5mph. My average pace was 9:03, but it felt like a much harder effort than that. That's the treadmill for ya. The legs felt stronger but still tight in spots. Afterward, I did some lonely stretching, pushups, core exercises, and A skips.
Jessica and I are going to head out to Guilly tonight and do 6 around town.
On Monday, I did 6 apprehensive miles on the BT Trail, up Pine Orchard, down Hotchkiss Grove, up Blackstone, and back on the BT Trail. The legs were sill a bit shaky.
Last night, I did 9 miles on the treadmill at NHHR. I did the first 3 at 6.5mph and then finished out the hour at 7mph. I did the last 2.25 miles between 6 and 6.5mph. My average pace was 9:03, but it felt like a much harder effort than that. That's the treadmill for ya. The legs felt stronger but still tight in spots. Afterward, I did some lonely stretching, pushups, core exercises, and A skips.
Jessica and I are going to head out to Guilly tonight and do 6 around town.
1.17.2011
I did 2 and change last night at 10 minute pace. Had no energy but felt good to be back out there. It was cold. Today seems to be no better. I plan to do 6 easy miles later today.
I leave you with a few more cool bird photos that I've taken over the past several weeks. Also, I spotted a White-breasted Nuthatch at the feeder this morning. It took a few swipes at it and then flew off before I could grab the camera. First time seeing one of those.
Northern Cardinal couple. The male is the one that flies into the window all day everyday.
White-throated Sparrow
Song Sparrow
Song Sparrow staring down Carolina Wren
I leave you with a few more cool bird photos that I've taken over the past several weeks. Also, I spotted a White-breasted Nuthatch at the feeder this morning. It took a few swipes at it and then flew off before I could grab the camera. First time seeing one of those.
Northern Cardinal couple. The male is the one that flies into the window all day everyday.
White-throated Sparrow
Song Sparrow
Song Sparrow staring down Carolina Wren
1.15.2011
1.14.2011
No running today. So the streak comes to an end at 61 days. I'm bummed. There's no way I could have run today, as I'm having GI issues, dehydrated (my weight is way down), and light-headed/dizzy. I'm also having trouble eating and drinking. I might try to run a few tomorrow. I don't think I'll be able to do 22 on Sunday. Maybe I'll do 15; maybe I won't do any. Next week is supposed to be a recovery week, and I plan to treat it that way.
The rest of my schedule looks like this:
12: 6, 9, 6, 10, 6, 3, 15 = 54
13: 6, 9, 6, 10, 6+3, 3, 20 = 63
14: 6, 10, 6, 10, 6+3, 3, 22 = 66
15: 5, 7.5, 5, 9, 5, 3, 15 = 49.5
16: 3, 5, 3, 6, 3, 3, 26.2 = 49.2
I may change up the taper a bit. I've gotta go back and refamiliarize myself with Lydiard's approach to tapering.
The rest of my schedule looks like this:
12: 6, 9, 6, 10, 6, 3, 15 = 54
13: 6, 9, 6, 10, 6+3, 3, 20 = 63
14: 6, 10, 6, 10, 6+3, 3, 22 = 66
15: 5, 7.5, 5, 9, 5, 3, 15 = 49.5
16: 3, 5, 3, 6, 3, 3, 26.2 = 49.2
I may change up the taper a bit. I've gotta go back and refamiliarize myself with Lydiard's approach to tapering.
1.13.2011
1.09.2011
The week that was
I did 63.5 miles this week, including my fastest 20+ mile run ever this morning in 2:50 over some hilly, hilly terrain. Honestly, once you're in decent shape, I can't think of why marathoners would run less than 20 miles (2 1/2 hours+) every weekend (except, of course, on recovery weeks, which I've built in every fourth week). Lydiard trained his athletes like this. He had them doing 22 milers every weekend. They're key.
I broke out my last new pair of Nike Lunar Trainer today. I put about 750 miles on my last pair, and about 850 on the pair before that. I'll probably still log a few miles here and there in the pair I just replaced, but I think it's time to start logging the lion's share of my mileage in the new pair. I need to start thinking about what I'm going to do when this pair shits the bed. I really love the Lunar Trainers, but they are discontinued, and nothing that Nike currently makes is comparable to them. Nike's current Lunar line is a disaster. Perhaps I'll give the NB Minimus a go.
I broke out my last new pair of Nike Lunar Trainer today. I put about 750 miles on my last pair, and about 850 on the pair before that. I'll probably still log a few miles here and there in the pair I just replaced, but I think it's time to start logging the lion's share of my mileage in the new pair. I need to start thinking about what I'm going to do when this pair shits the bed. I really love the Lunar Trainers, but they are discontinued, and nothing that Nike currently makes is comparable to them. Nike's current Lunar line is a disaster. Perhaps I'll give the NB Minimus a go.
Five Fingers Review: Rebirth
I bit the bullet last weekend and spent $100 on Five Fingers KSO's, $85 for the FF and $15 for the fancy toe socks. I've run 4 times in them so far. The first 3 runs were 1-3 miles as I didn't want to aggravate my knee and the calf muscles are going to need some time to adjust. All three of those runs I had a little pain in my knee, especially the first one after doing a few miles last weekend in my old running shoes. Today I did 4.5 miles in the FF and had no pain at all in my knee just a little tight afterwards. I can't believe it. I'm sold on the barefoot hype. I can feel my feet turning over faster and I don't do anymore galloping down hills on my heels.
On the downside, this is definitely an adjustment as my calf muscles have been tight and sore since I started running in them. The bigger problem is that they are not great for winter running. Toes have been very cold 3 out of 4 runs. They ought to make a winter version, mitten style. Reluctantly I'm probably going to buy another pair of minimalist shoes that give a little winter protection. I'm thinking about x-country racing flats, perhaps with spikes, that I can use on the trails and in the snow. Or one of the so called transition shoes. Any recommendations?
On the downside, this is definitely an adjustment as my calf muscles have been tight and sore since I started running in them. The bigger problem is that they are not great for winter running. Toes have been very cold 3 out of 4 runs. They ought to make a winter version, mitten style. Reluctantly I'm probably going to buy another pair of minimalist shoes that give a little winter protection. I'm thinking about x-country racing flats, perhaps with spikes, that I can use on the trails and in the snow. Or one of the so called transition shoes. Any recommendations?
1.08.2011
Uninspired three mile easy run this morning on the snowy trail. Wasn't feeling great as I went to bed too late last night. After midnight is bad news. Got a good, long nap in this afternoon and then took down the Christmas tree. Productive. 20 miles tomorrow will put me well over 60 for the week. The 20 milers become easier as they become a smaller percentage of your weekly mileage.
Subscribe to:
Posts (Atom)