One week to go!

I cannot believe the marathon is only one week away.  The time has flown by so fast.  I can remember the anticipation like a little kid on Christmas that first day of my official training.  That was 15 weeks ago!  It went from record heat to sustaining cool Fall weather.  I'm thankful to the running gods for blessing this training period.  There is just one more day that I care what the weather is like...November 20th!  I've been watching the trending weather in Philly for a few weeks and it looks like it may just be perfect.  40-50 degrees!  I'll have all possible options covered, just in case.  I posted the link for people to get updates on me during the race and am flattered by the amount of people that are doing it.  If you want to do that as well, my race number is 6503 and here is the link: http://www.xacte.com/templates/philmar/

As you well know, my goal is to run sub 3 hours for this, my third marathon.  I was looking over my training log from last year and am floored by the lack of training that I did.  I was able to manage a 3:09:08 and a 3:07:01 with barely ever running over 3 days a week.  I have been in training mode since the beginning of December last year.  I am so confident going into this race but do understand that things came happen.  From weather to earthquakes, ya just never know these days.  I do know one thing is for sure, I'm proud to be getting to the starting line ready.  I've had to adjust my training almost the whole way. Whether it was due to these damn shin splints that just hang around enough to annoy me, or the many Ragnar's I did during training.  It is so important to listen to your body and I think that's why so many people end up injured or overtraining.

A lot of people have been asking me about next year and when I tell them my plans they don't believe me.  I plan for Philly to be my last marathon for a while.  The excess mileage and length of one training program just wears me down.  I want to focus on the half and everything down from there.  I like speed and letting it loose.  The marathon is such a race of discipline and patience.  While I have proven to have enough of those,  I still get frustrated when I want to just GO!  Next year, I'm going!  After I achieve my sub 3, there will be a few weeks where I will be taking some much needed time off.  These shin splints are going to be dealt with and my overall body will get some time to heal.  I am also going to be starting cross country skiing and seeing if that's another addiction I can wrap myself around.  I hear they have competitions too.  But, that's later on and for right now I'm a marathoner.

My buddy Joe is coming with to do the half and we fly out on Friday.  Ginny is a friend that I met while doing a relay in Massachusetts a couple of years ago.  She is running the half as well, and is hosting us and a few others that are coming down from Canada.  We will be staying with her until early Monday and then staying in old town to see the sites until Tuesday when we fly back.  Let's just hope we can get around without doing too much walking.  A really good friend from high school is coming down from DC to cheer me on.  I am so excited to see her and meet her future husband.  In addition to all that, another buddy I met while doing the same relay with Ginny, has offered to pace me for part of the 2nd half of my race.  He just ran a 3:11 in the Detroit marathon a few weeks ago and I will be grateful for his services!  That 3rd quarter of the race (around miles 14-21 or so) are where I think it is the hardest.  You are counting down to hit 20 and then the last 10k.  It's a long distance and every little bit of distraction will help.  I hope the crowds come out in force.  So I've got my plan in place and ready to put it into motion.

Like I said, it seems like it was not too long ago that I started this trek and now it's right at my doorstep.  I'm so excited to get this thing going and cross that finish line with a 2 in the hour column.  By this time next week, I should be done with goal in hand!

See you soon Philly!

Taper Time!!

My absolute favorite part of a training program...The Taper!  For those that may not know, tapering is when you start to cut back on your miles and begin to get ready for your target race.  It has now been 13 weeks since I began specifically training for Philly. The next 3 weeks will see a slow step back in mileage while keeping the intensity high.  During the next couple of weeks, your body feels invincible while out running.  You get so used to being wore down, tired, and sore that it almost seems like you are not training enough.  All that builds up to race day when you feel so energized and fresh that it seems like you could break the world record.  I'm kind of already feeling that way with the last couple of weeks. Between my 22 miler feeling great, my program really going well, and even my race this last weekend.  Things are looking good and I'm feeling very confident going into my taper with Philly close in sight.  Did I mention there was a race this past weekend?

The timing of my warmup race was a week off.  It was supposed to be the first weekend of the 3 week taper but it seems to be an easy fix making some adjustments to some workouts.  So Saturday was the Monster Dash and I ran the 10 miler.  I had not ran a 10 miler since 2007 when I ran the TC10.  I can't really compare the two except for an idea of where I was as compared to where I am now.  There is quite a difference in training and quite a difference in ability due to the training and confidence that comes along with it. For last week, I had a nice build up to the race but am still dealing with these nasty shin splints that come and go.  After Philly, it'll be nice to get that all better before next season.  So I mentioned there was a race this past weekend.

My plans for the race was to run an easy, comfortable pace.  I did not want to kill my legs by running an actual 10 mile race pace of what I am currently able to do.  The strategy was to run a relaxed 6:30 pace to finish with a 1:05:00 time.  That would give me a 5 minute PR, a really good long tempo run, and an actual race about 3 weeks out from Philly. Having a race close is good to get that mindset going and mentally charge yourself.  It also gives you a good feel for the pacing and the feel of being competitive with others while actually racing.  Like I said, that was the plan.  Anybody that knows me, also knows that those plans don't usually work.  Just look at my blog posts from my last few Ragnar's for those examples.

So there I am at the starting line waiting to go.  There is something special about those brief moments before you take off from that starting line.  You think about the week leading up and the preparation that morning.  You think about your training and your strategy you laid out to execute shortly.  Then the gun goes off and without warning your legs are moving.  You start your watch the second you cross the timing pad at the start line and off you go into a mass of people that all have their own agenda's they are working through.  That initial mile is all about getting comfortable, taking inventory, and checking your pace.  My first mile split was supposed to be what?  6:30!  What was it?  6:19.  It's ok, the first mile can be fast sometimes because of the adrenalin and getting caught up in the race itself.  No harm, as I know I could maintain that the entire way but that's not the plan. I'm feeling great still so I allow myself to relax and just get back on track to the next mile. Coming to the second mile I'm thinking it'll be 6:30 for sure but nope...6:20.  Now that may not seem like a lot but if you go 10 seconds faster for 10 miles, that's over a minute and a half overall.  That's quite a big difference.  I was NOT sticking to the plan but no matter how many times I relaxed and tried to slow down I kept reeling off faster ones. Mile 3, another 6:20.  Mile 4, 6:16.  A lot of times when you run and keep relaxing, it becomes easier and more natural.  You relax and your muscles can work more efficiently.  I decided to just go with it and allow myself the run how I was feeling.  Well, I was feeling great and barely even breathing hard.  The one constant was that I was having fun.  Everyone's costumes were cool and it was a perfect morning for a race.  So my slowest mile was a 6:24 when I ran through to grab some water.  That was the only time I slowed to get fluids because for 10 miles, and the morning like it was, it is just not needed as much as normal. Coming through the last couple miles I REALLY started to feel good.  2 miles to go and I could tell the pace had picked up.  I was still not really breathing hard so I told myself to slow down some and I could pick it up for the last mile.  If you do not know, I don't count the last mile of any race.  It takes some explaining so maybe ask me some time...or I could explain my theory on a casual run.  So, my last mile I cruised through with a 5:44 and feeling great. I was not really tired and had just ran a 1:02:06.  To avoid you doing the math, that's a 6:13 pace.  Not exactly what my plan was.  That's also an 8 minute PR and I took 10th place overall...2nd in my age group.  Makes me wonder how I could have done if I had allowed myself to really go for it.  But, the bigger picture is November 20th and my sub 3 hour marathon in Philly.  I was a little disappointed I did not stick to the plan and it's not because of the pace or anything like that.  I need to make sure that I can stick to a plan I lay out there.  My other 2 marathons I have stuck to the plan exactly.  Other races, Fargo half and others, I did not.  I'm pretty confident that it won't be an issue in Philly though.

So, the rest of my taper is not going to be too exciting but I will try to keep things updated. I wish I could put into words how I'm feeling with every run and looking towards 11/20.  16 weeks is a long time to train but I've been in training mode since December and will be ready for some much needed time off but until then, I'm focused on the task at hand.  Look out Philly, I'm coming soon and I don't know if I've been this focused before.  November 20th is going to see us engage in a 26.2 mile battle.  Victoria reputabuntur mihi!

See ya out there!

Coming down the stretch

Wow, been a while since my last post.  The week right after said last post, I got really sick with a nasty cold/flu and even missed 2 days of work.  I don't miss work unless it's for running, traveling, or some fun.  I guess that goes without saying, haha!  With the  middle of the week shot I was able to still get in 18 that Saturday.  The first week of October I also knocked out my first 20 miler of this program.  With all the Ragnars, traveling, and being sick I was getting worried about getting in some quality miles as Philly drew near.  I was also worried about getting my overall weekly miles to where they need to be.  I have been getting a little more speed work in as well so that has been comforting to add to my program finally.  I guess Ragnar's are pretty much speed work but it's nice to do some 400's and tempo runs.

The 13th I had to travel to CA for work and, you better believe it, I brought my running gear with.  Convenient for me, there was a heat wave moving through so I saw temps almost at 100.  I did get to run an amazing 10 miler along the ocean and even went through Malibu, Santa Monica & Venes beaches too.  It is such an amazing difference there compared to here.  I'm not just talking about the weather either.  The culture is quite a bit different as well.  Now, granted, I was in the more ritzy area of CA but it was still an experience none the less.  The weekend I got back I knocked out a 16 miler to bring my weekly total over 40 for the first time this program.  That gave me some good momentum and confidence building towards 4 weeks til game time.

That brings us to today.  4 weeks from today is GO TIME!  After today's run my weekly total hit 48.5 miles which is a new program high as well.  I'm getting some good miles in consistently now and that just keeps my confidence building.  This morning's run was 22 miles and I was not the most excited kid on the block for that.  My neighbor, Joe, also needed to do a long run so we did it together.  He is running a marathon in CA in Dec and for both of our training programs we have not been able to run together much.  I have not been able to run with anybody that much which really can wear ya down, especially the long runs!  I felt so good to get that 22 miles in and now behind me.  Talk about building confidence.  The closer and closer I get to race day, my confidence keeps building towards my assault on a sub 3 marathon.  I believe I have it in me and am believing it more and more.

This next week the goal is to hit 50 miles when it's all said and done.  The weekend is going to include the Monster Dash 10 miler on Saturday and a 7 miler on Sunday to get the miles in.  I am pretty excited about the 10 miler as I get to just let it go.  I really need to be careful, however, as I don't want to kill my legs 3 weeks out from Philly when I still have important workouts coming up after that race.  The plan is to run no faster than a 6:20 overall.  That will give me a new 10 mile PR by far but I have not run one since 2007 and was not training anywhere near where I am now.  A PR should happen either way but I would be happy with a 6:20 pace leading into my 3 week taper towards Philly.

So, 4 weeks to go with some really hard training still coming up and a well needed taper after that.  I should be setting myself up pretty well building towards Philly and my first sub 3 marathon!

See ya out there...

Just another week

Another week in the books and another week closer to my sub 3 marathon.  This week did not have a lot of excitement in regards to training.  I was just trying to get some basic miles in and allow my body some time to recover from Ragnar last weekend.  Two of the days I had to wear pants once and tights the other because it was in the 40's.  Fall has definitely arrived and it's great for running.  I even broke out my gloves.  This is the best time to run and I just hope that the weather is similar to this in 7 weeks when I toe the line in Philly.  All my runs were not boring this week though.

Friday I went 6 miles and finished thinking I was going to have to consider taking off my long run on Saturday.  Whatever is going on with my ankles/calves, it was more painful that it has been.  It's not like a muscle pain as it is a tightness pain.  I seem to be able to run through it as well and just ice it when I'm done.  I was doing some reading about similar issues and it appears that stretching helps a lot with icing too.  I think they may have mentioned resting but my eyesight got blurry as I read over that part so think it must have been a typing error.  Oh well.  I did not run today and to be safe I soaked my legs (up to my knees) in an ice bath.  You sure can feel how that helps...love me some ice baths.  I'm sure my run yesterday did not help much.

I had to get a long run in for the week and decided that I would give it a go to see how my legs held up.  16 miles was on the agenda and the weather could not have been more perfect.  I ran along the parkway towards the lakes and was feeling really good.  After a few miles I started to come up on a guy that was running at around an 8 minute pace.  I knew this because I was running around 7:30's and closing on him pretty well.  This is normally not something worth mentioning except for the fact that he did not seem to like that I passed him.  This was evident because he started to pick it up and started to draft me.  Two weeks in a row that a jackass decides to draft me.  This guy was doing it outside of a race which was just annoying.  I found myself picking up the pace some to lose him and he started to fade.  Then we came to a fork in the path where runners go one way and bikers go the other.  My new friend decided that he would take the bike route which was shorter.  We both ended up at the intersection ahead around the same time and I darted across without waiting for the light.  I don't like waiting for a walk sign for two reasons. One, I'm not walking.  Two, if I can make it across then there is no sense in waiting.  So, I take off while he is there waiting.  A little ways down the path I hear him catching up until he's close behind me again but does not pass.  At this point I really started to get annoyed. Ahead was Lake Harriet and I was going to just stop to drink some water and let him go one way while I would go the other.  I was running 16 miles and he was probably going like 5 or so.  No need to have him tempt me to  run harder than I needed to.  It turned out that he stopped in the potty and I just took off.  The lakes were busy but not too busy.  I really started to feel good and enjoy the run.  I got to the north end of Lake Calhoun and that was my 8 mile spot to turn around and head back home.  The run back was not too eventful but that may have been because I got lost in it all.  My stride was smooth and my pace steady.  I felt like I could have ran for the entire day.  There was no pain anywhere, which was somewhat surprising because my feet usually bother me at these distances.  My 16 miles concluded with me feeling like I just started.

My confidence could not be higher right now.  The miles get bumped up a little more this week with some speed stuff built in there as well.  I'm pretty excited for the speed stuff.  I have a fishing trip with my brothers so the long run on Saturday is going to be tricky to fit in.  If anything, I'll find somewhere to go which should be an adventure.  For now, I'll just enjoy some football and enjoy this day off.  Tomorrow, back at it.  As always, see you out there.

Beginning of week 8 and Post Napa Ragnar

Week 8 is officially under way with a non-scheduled rest day.  I did run today (Tue) but yesterday I rested due to the Napa Ragnar.  It was nice to get some miles in and work on getting my legs back to training.  It felt like I had not run in so long when it was only two days off.  Today I also signed up for the Monster Dash 10 miler.  With it being 3 weeks before Philly, I should be able to get a good race in right before my taper.  I just need to make sure I'm not going all frickin out like I tend to do.  It's so hard to hold back which will be evident with one of my Napa runs.  I just need to remember...PHILLY!

I wanted to train through Napa and did train right up to it.  I need to be smart and allow an extra off day after running so many miles this weekend.  These are a good thing for speed work as well so at least I'm getting that done with the miles.  Going into Napa, my goal was to take it somewhat easy and not kill my legs and body when Philly is the ultimate goal.  While I could have taken it easier than I did, I am happy with how things went.  We started at the Golden Gate in San Fran, then went north and east through some amazing areas.  Wine country was beautiful!  My last leg was actually right through the heart of some strikingly gorgeous vineyards.  So cool!  Overall, this was one of the funnest teams I have been on and I have now done 12 relays in 2 years so that says something.  The team ran hard and we had a blast.  Old friendships were renewed and new ones formed.  These events are so much fun!  San Fran was so beautiful and Napa amazing as well.  Now for the runs...

My first run was 8.5 miles with some good downhill after a very hard uphill.  The downhill was VERY dangerous because it was  also switchbacks with no shoulder.  Traffic was not happy to see us barreling down the road but we all made due.  This was the beginning of some foot issues for me due to the fact that I forgot I wanted to take it easy on these runs. I was supposed to average 7 minute miles on this long run.  It was high miles and had some pretty big hills.  First mile with the uphill at 6:40 and second mile with the downhill at 5:36 was not exactly part of the game plan.  After a few choice words to myself I slowed to 6:30 and settled into a pace.  It was way faster than I wanted but there were roadkill in front of me and I was feeling pretty good.  I was also the 11th runner so I had been waiting for a long time to run.  I decided I would allow this one and let the night one be my relaxing, easy run.  The foot issues I mentioned were blisters on both feet.  I guess the downhills at that speed, and some old socks, were not good for one another.  After my run, I popped two and one could not pop which just made it painful.  Couldn't do anything about it from that point.
Ragnar Napa Valley - Leg 1 - Details

My second leg was at 2 a.m. and was another pretty long one.  8.3 miles and a steady uphill.  After blowing my plans up in my first run, and gaining a couple blisters with one still filling, this was no time to be stupid.  Philly is more important than a Ragnar.  These can be fun regardless so I really focused on sticking to a 7 minute pace.  I still ran well and managed to real in almost 30 roadkills.  These night runs are always a blast and I wish I could explain why.  There is just something about running when it is so dark out with hundreds of other people.  The night is alive with blinking butt lights, cheering supporters from their own vans, and the prospect that the next group may be your team waiting for you to emerge from the blackness just so they can cheer you on.  It's just different but so awesome!
Ragnar Napa Valley - Leg 2 - Details

So then there was my last leg, or what we colorfully refer to as the third and hardest leg. Do you remember that plan about taking it easy?  Yeah, I didn't either.  It took me a mile, but I ran down this guy and passed him.  He decided to try and not let me pass which only made me decide he was not going to have a choice.  I started to get caught up in the race of it all because he started to draft me.  I decided that I was going to go even faster so he couldn't keep up to keep drafting.  Then I was going to pull back and just cruise in.  This was only 5 miles.  The plan went perfect and he started drifting because my pace was too much for him to hold.  Bring on police and stopped traffic.  WHAT?  So I had to wait and this guy was able to just stroll right up to me.  After a mile of jockeying, and actually talking to each other (I never do this!), I let him take the lead and stopped for some water. I needed to remember...PHILLY!  I let him get some distance so I would quit trying to race him.  I was pretty proud of myself and that I let him go with the bigger picture in mind. While my overall time was faster than his, because he started quite a bit before me, it was NOT easy to let him finish ahead of me.  We chatted a little at the finish/exchange and found out they were a pretty fast team that started 3 hours after we did.  That means they were over 3 hours faster than our team...and he was one of their studs.  What I wouldn't give to see that asshole in Philly!  Either way, I kept the bigger picture in mind and am happy with that.

Ragnar Napa Valley - Leg 3 - Details

Tomorrow is Chiro time and maybe a quick massage.  Full massage next week to welcome another full week of training and the beginning of buckling down for the last 2 months of training.  I have a couple races in there too but I should be able to maintain what I need to do as Philly gets closer and closer.  These Ragnars are so fun but I think 5 in one year may be my max if I'm doing all this other stuff.  Now it's time to build the miles again and do some actual speed work.  The weather is getting perfect and I'm ready to really hit the training again.

Until next week, see you out there!

Miles are adding up

The miles are going up and I think I'm handling it ok.  My calf/ankle "stuff" seems to have plateaued and I'm thinking it's just something that will linger.  The extra stretching and pre-run warming up seems to be helping with it.  The week seemed to go well overall. Instead of just running the miles I have started my specific workouts.

Tuesday I had an easy 5 miles with the last mile doing strides.  With strides you get to run at 90% effort for about 5 seconds or so then slow down to a jog again.  From the build up, running hard, to slowing down it takes about 100 meters.  I did 5 of those before the final cool down.  The enjoyable thing was getting to just let it go and run hard.  There are times when the specific mileage and specific paces can really wear on you.  These are fun because you get to JUST GO!  Instead of strides, maybe I will just start calling them "Go's." I like that.

On Thursday I had a pace run.  On those you run a mile warm up and then a specific distance at your marathon (or other race) pace.  With my target pace for Philly being 6:51, I'm just rounding to 6:50 for these.  This day I had 4 miles to run at pace and then my cool down.  The run went pretty well and the pace was comfortable.  I found myself maintaining it well and my breathing was steady.  It's adding to my confidence that the Sub 3 WILL happen in November.

Sunday was my long run for the week.  After watching a good friend run her first race of any long distance (trail half marathon) on Saturday, I was feeling pretty inspired.  I really enjoy watching others train and run so much that it just adds to my fire to do the same. Watching the race, what I could watch, was so hard to do because I just wanted to go sign up and join in the fun.  My Sunday run started early, at 7:30.  I had 15 miles planned and was not as interested in pace as I was getting the miles in, with little pain from my calves and shins.  Overall, the run went pretty well.  My pace was around 7:35 which is within what my plan calls for.  That seems to be the standard pace for most of my program and it is starting to feel like a natural pace for these runs.  It was getting rather hot early so I was happy to get the miles in before it got too hot.  My legs felt pretty good overall and my feet were surprisingly not sore like they usually are when I do these long runs.

This next week should be interesting.  I have the Napa Ragnar this weekend and I plan to train right through it instead of planning a mini taper with some rest.  The plan is to run my first 2 legs more conservative and not get too crazy on my last one.  We'll see if I can stick to that.  I don't want/need to be taking time off to recover next week so it will have to be a must.  It should be a blast though!  I'm really looking forward to it.  Next week's post should be interesting.

Until then, see ya out there....

Returning to normal

Happy Labor Day!

One of my favorite times of year is right now.  We are transitioning to fall weather and I'm loving it!  It was just in the 90's a few days ago and now we're in the 50's at night.  It's also amazing to feel the difference in running.  I have more energy and am not sweating away with each step.  I'm sure there will be more warm weather coming still but the change has begun.  Let's enjoy this while it is here because before we know it, winter will start kicking the door in.

This last week has been a welcome return to CONSISTENT training.  I hit 30 miles for the week and was getting tough on myself because I am supposed to be over 40 by now.  Then I realized that I had taken 3 days off for recovery/healing.  My miles for this week (after taking today off) should be around 38.  I'm starting to do some pace runs (running at marathon pace of 6:50) and some tempo runs soon.  With another Ragnar (Napa) a week from this Friday, my workouts need more adjusting.  I need to focus on not killing myself in Napa and avoid needing some more rest/recovery to heal.  I'll try and be smart this time, I promise.

The highlight to this week's training came yesterday.  I went out on a 13 miler and found that my target pace was rather easy to maintain.  After a few miles, I found my stride (pun totally intended) and was really getting into the run.  I found that I was able to focus on everything except the miles and pace.  I was getting lost in the run and loving every step of it.  The trees were greener, and the ground softer.  I could feel the wind blowing through me instead of slowing me down.  I swear that every cell exposed to the elements was in that moment and I was experiencing the oneness that I get during long runs.  In those moments, the trivial things that we place importance on just melt away.  I did not care about anything except the experience I was being overtaken by and how I was striding to prolong each second within it. There are people that do not believe in a runner's high.  I feel sorry for those individuals because they are either not in a place within themselves to allow them to experience such moment, or they just don't know how to let go and let the run take over.  Read this next section and close your eyes to imagine this...

You are running along a path surrounded by trees that are vibrant and very green.  The sun breaks through spots at random streaming through paths of light.  Below you is the river running along but flowing in the opposite direction which makes you feel like you are going faster than you are.  The smells and the sounds intoxicate your senses as you start to drift, drift, drift into a state of relaxation and peace.  Your ears catch the sounds of birds and squirrels chasing each other around the trunks of trees.  Cars and bikers pass by above the path but the sounds are so faint because your senses are so focused on the present moment of life happening all around you.  The breeze blows through and you feel it on every inch of skin.  The coolness dries the sweat that was starting to bead up on your brow and you get a sudden rush of energy.  You are no longer running on this path that has aspects of nature around you.  You are now a tiny contributor to the vastness of life happening around, to, and within you.  The zit on your forehead no longer matters.  The report you need to finish by the end of the week does not exist.  The fight you had with your significant other never happened.  In these moments, life gets simple and allows you to appreciate it for what it is.  It is different for everybody but in these moments your worries, stresses, and anything draining you mentally just slips away into an area of unimportance.  These things do not go away for good.  They will be there to tackle when it is time.  For these last seconds, minutes, or even hours, they cease to exist and cease to affect you negatively.  Your runner's high allowed you to escape and return with a new found clarity and calm.

I encourage everybody that is able to walk, jog, or run to try this.  Lose yourself in your runs and they will bring new meaning and joy to the run as well as your life.  I believe this and you will to.

That's all for this week.  See you out there.