Ed -
I'm excited.
This week I'm wrapping up my "rest phase" which began back on August 4th right after my silver medal 800 at the State Games of America. Since then I dropped my runs to three times a week keeping them at a moderate pace to keep my endurance at a good level, but not doing anything intense running-wise. I also hit the gym three times a week to add some muscle doing a chest day, back day and leg day. I had dropped to only 135 pounds or so by the end of track season so I really needed to do something about that.
I now weigh 147 so I'm not all that impressed with how much I've gained. Mental note has been made and I'll make some serious diet alterations next year to go along with the weights. I'd like to have about 10 more pounds on me at this stage.
The last couple of weeks I've actually gone to the track to do some 1 mile intervals and long ladders, but kept them at a comfortably hard pace. Those were interspersed with Tempo Runs of 3 miles inside 7 mile runs. Once a week I also did a sprint workout after an easy 5 mile run. Those sprints augmented the squats and deadlifts I was doing to build raw strength in my legs. Doing them on semi-fatigued legs increased the benefit of that work. All that combined to form a six week cycle designed to improve my VO2 Max (stamina) and prep me for the more serious speed work.
From here I should be able to handle extra reps of fast 200's through 800's right out of the gate.
My first speed workout of last year wasn't until the 2nd week of December and it was a 4 x 800. I was really happy with that workout and they went 3:07, 3:03, 3:00 and 2:55. I didn't write it down but I'm pretty sure I was doing those with two minutes passive rest between each rep. This year I should get 5 out at close to 3 minutes flat. After that I'll be moving around through interval and ladder workouts to build speed and stamina. I will also be keeping one long run each weekend that will include fartlek and be done as either a progression run or fast finish. That will keep my overall endurance at a high level.
There are two other pieces to the weeks ahead.
First, I'll keep a Tempo Run of three miles in there during my midweek 7 mile run. I was lacking that last year and I think it cost me time in the Mile and 1500. After that run I will do my 100 meter strides/sprints. I did those last year and saw some serious gains in my ability to kick at the end of a race. That last 200 meters in the 800 of the State Games will stick in my mind for a loooooonnng time. I want that feeling again and again.
The second piece is an addition to last year. I'm keeping one day a week in the gym doing a combination of chest, back and squats. I finish that time in the gym with three sets of skips in the gym. Starting tomorrow I'll be wearing my 10 pound weight vest to do those. I believe this once a week workout will help my race times by simply keeping my full body strength at a much higher level than it was at last year.
Having a plan gets me worked up anyways, but the fact that I feel as good as I do right now and running faster on my "moderate" runs than last year by a pretty good clip is a real bonus. Last year at this time my runs were pretty consistently done at 7:50 pace or higher and now I'm running below 7:40. Just yesterday I wrapped up a 10 mile fartlek run at 7:29 pace. So far so good. Now it's time to see if my 400's will be faster than last years'.
That's the other part of coming out of the rest phase that has me pumped. I'm hungry for running fast again. The rest phase is designed to rest the runner mentally and emotionally as well as physically. And right now I feel like I've been holding back the last month or so. I want to run HARD. I want to leave myself gasping for breath, dropping to my hands and knees and puking at the corner of the Midlothian Middle School track.
I am chomping at the bit, baby.
Sunday, November 24, 2013
Tuesday, November 12, 2013
Outer Banks Marathon Weekend
Outer Banks Half
I had a great time over this past weekend and didn’t even
run.
It was the Outer Banks Marathon weekend in my adopted home
town but I wasn’t going to be running in any of the races this year. Kind of odd how many people thought it was weird
that I wasn’t running and it came up in every conversation I had.
“So are you running the Half?”
“Nope, just volunteering this year.”
“Why not? Are you hurt?”
That conversation was repeated a bunch.
I just did the MCM10K and am wrapping up the Rest Phase of
my training for the year, so my training needs to get pretty particular at this
point and I’m planning my rest days as much as I’m planning my workouts. I need to have fresh legs to get the most out
of the track and the hills, so tossing in a 13 mile run haphazardly isn’t
really the best idea, plus it ain’t cheap.
Next year I’ll put it in there and maybe even see if just doing long,
steady state runs can get me a decent time in the Half. That’s what the Fall is for me: three runs a
week of moderate effort and weight lifting to put back on some weight lost in
the summer track season. Not the best
thing for racing, obviously, but not horrible either. And, of course, I could make it for fun
instead of for ego. ; )
The weather in Dare County was great for races and a lot of
my friends had great races.
David was running his first ever marathon after going
through an amazing weight loss transformation.
He was a sprinter and talented athlete in high school, but had gained a
bunch of weight after that. The past
couple of years he buckled down diet-wise and started running. Now he’s a challenge sort of guy so simply
doing a marathon just wasn’t enough: he
signed up to do the OBX Challenge and run an 8K on Saturday followed by the
Marathon on Sunday. When I raced my Half
I did the same mini-version of that by running the 8K with a 13.1 mile
chaser. David hit a sub 7 minute pace
time for the 8K then turned around and ran a 3:31 Marathon! Dude…
Gretchen is a friend of mine who I helped along with a plan
so she could “finish a Half Marathon and not die.” She clocked in her first ever Half with a
time of 2:16! A whole lot faster than
what she figured it would take because she didn’t have to walk any of it.
Another longtime friend of mine, Blake, was down from
Maryland and surprised me with a 1:36 in the Half! Geez…and the guy always tells me he’s not
very fast. Puhleeeze….
There were bunches of other great stories, too including
Kathy who was celebrating her 1 year anniversary of beating cancer by running a
13.1 mile “victory lap” with her sisters.
Made me smile AND cry.
As for me, I got to experience the races from the other side
of the barricades. I’m being literal
there. Literally, I was on the other
side of the barricades during the race.
I also got to set up those barricades the day before. You should see what goes into the finish line
area. One serious logistical exercise
being done with smiles and enthusiasm by volunteers, and it was a lot of
fun. Plus, I got to hang out and talk to
friends I haven’t seen in a while which is always fun for me.
I took a couple of pictures of the “chute” and the emergency
area that is massive, but somehow on race day you almost don’t even notice
it. It’s an entire hospital just like on
MASH! Okay now that just showed my age….
Monday, November 4, 2013
In a vacuum, no one can hear you suck
I'm sitting here eating almonds and really have nothing to say. It is one of those times when I figure since I write a blog that I should actually write something. Otherwise, you just have a blog in a vacuum. And you know what a vacuum blog does? Yes, it sucks. So, I'm pretty sure what is going to follow in the next few paragraphs is going to suck. So I apologize in advance for that. I actually have a lot to say, but I don't really know how to format it.
I helped with a C25K program a little while ago. Jennie organized and ran it and Gayle and I helped coach the runners. The actual 5k was on October 12th, the day before my marathon. Without being overly dramatic, this was one of the best experiences I have had in a long time. To see a group of people doing something they really didn't think they could do. It made me remember what it was like when I tried to take up running again 5 or 6 years ago. I could barely go from one telephone pole to the next. I remembered how hard running was for me then. Over time, the group and I became pretty comfortable with each other. I ended up hearing about most everything that a woman goes through. What they deal with on a daily or monthly basis. How it makes this running stuff even harder. I remember one day telling some of them that it does get easier. That I too had a hard time getting back to it. One of them said to me, "But Bob, you were born a runner." I started to argue a bit and then said, "Yes. I was." I thought it was cool that someone I barely knew, kind of knew me. My frustration with myself is that I have wasted years of potential. I could always run and then I just stopped when I was in my early twenties. Now, I'm left with wondering what I would or could have done if I had the drive I have now. I am trying to re-find my inner athlete. Some of these people are trying to find it now. For the first time. Watching them work so hard to get to the 5k was an incredible thing. One woman in the group had a particularly hard time. After about the 2nd or 3rd day, she was ready to quit. She told me that this program was not meant for her. That she could not run. I told her the program was totally for her. That she would be amazed at what happens at the end. Each week she was able to run more and more, and then she decided she could walk faster than she could run. So, she mostly walked again. The thing is, when she ran she had really good form. I told her that and she didn't believe me. I told her that I am encouraging, but I'm not someone who is going to blow smoke up her ass when it comes to running. She had good running form. For the last few weeks, she mostly walked but would run at times. Her main goal was to finish the 5k in less than a hour. The day of the 5k everyone was nervous. There were different sub-groups within our group. The faster ones, the ones that mostly ran, and those that mostly walked. I was with the ones that mostly walked. I actually thought this would be good, because I had the marathon the next day. A funny thing happened though. The woman I described above, started running. She ran until we got to a hill and then ran part way up that. Then we walked. Then she ran some more. Then we started talking about how she felt and she said very tired but she wanted at least to run across the finish line. I felt that she had quite a bit of strength, so I would encourage her to run at certain points. We talked about strategic points where it would be good to run. Down the small hill would be a good one. Then to certain points. We saw a crowd and I told her that we have to run by the crowd. You need to milk the crowd and look strong. As soon as you get past them, then take a break. The rest of the way, we did this. We talked about how soon she should run when she saw the finish line. I told her to make sure she had enough energy to get to the line running. At one point I saw that she was struggling and told her to stop and walk for about 50 yards and regroup and then kick it in to the finish line. At the point that I saw her about to cross the line I was really glad I was wearing sunglasses. It was one of those moments I will always remember. Her strength and determination made her run more than she thought she could and made her finish the 5k. All her. A lot of thoughts and emotions can occur in just a few seconds. I watched her celebrate while I thought of the people who encourage me. My running friends who won't let me quit. They are incredible. They know who they are.
She is just one example in the group. The others were equally inspiring. I want to thank Jennie for involving me and for being such a good example for them all and Gayle for being her ever motivational self. I don't think it is an experience the three of us will ever forget.
I helped with a C25K program a little while ago. Jennie organized and ran it and Gayle and I helped coach the runners. The actual 5k was on October 12th, the day before my marathon. Without being overly dramatic, this was one of the best experiences I have had in a long time. To see a group of people doing something they really didn't think they could do. It made me remember what it was like when I tried to take up running again 5 or 6 years ago. I could barely go from one telephone pole to the next. I remembered how hard running was for me then. Over time, the group and I became pretty comfortable with each other. I ended up hearing about most everything that a woman goes through. What they deal with on a daily or monthly basis. How it makes this running stuff even harder. I remember one day telling some of them that it does get easier. That I too had a hard time getting back to it. One of them said to me, "But Bob, you were born a runner." I started to argue a bit and then said, "Yes. I was." I thought it was cool that someone I barely knew, kind of knew me. My frustration with myself is that I have wasted years of potential. I could always run and then I just stopped when I was in my early twenties. Now, I'm left with wondering what I would or could have done if I had the drive I have now. I am trying to re-find my inner athlete. Some of these people are trying to find it now. For the first time. Watching them work so hard to get to the 5k was an incredible thing. One woman in the group had a particularly hard time. After about the 2nd or 3rd day, she was ready to quit. She told me that this program was not meant for her. That she could not run. I told her the program was totally for her. That she would be amazed at what happens at the end. Each week she was able to run more and more, and then she decided she could walk faster than she could run. So, she mostly walked again. The thing is, when she ran she had really good form. I told her that and she didn't believe me. I told her that I am encouraging, but I'm not someone who is going to blow smoke up her ass when it comes to running. She had good running form. For the last few weeks, she mostly walked but would run at times. Her main goal was to finish the 5k in less than a hour. The day of the 5k everyone was nervous. There were different sub-groups within our group. The faster ones, the ones that mostly ran, and those that mostly walked. I was with the ones that mostly walked. I actually thought this would be good, because I had the marathon the next day. A funny thing happened though. The woman I described above, started running. She ran until we got to a hill and then ran part way up that. Then we walked. Then she ran some more. Then we started talking about how she felt and she said very tired but she wanted at least to run across the finish line. I felt that she had quite a bit of strength, so I would encourage her to run at certain points. We talked about strategic points where it would be good to run. Down the small hill would be a good one. Then to certain points. We saw a crowd and I told her that we have to run by the crowd. You need to milk the crowd and look strong. As soon as you get past them, then take a break. The rest of the way, we did this. We talked about how soon she should run when she saw the finish line. I told her to make sure she had enough energy to get to the line running. At one point I saw that she was struggling and told her to stop and walk for about 50 yards and regroup and then kick it in to the finish line. At the point that I saw her about to cross the line I was really glad I was wearing sunglasses. It was one of those moments I will always remember. Her strength and determination made her run more than she thought she could and made her finish the 5k. All her. A lot of thoughts and emotions can occur in just a few seconds. I watched her celebrate while I thought of the people who encourage me. My running friends who won't let me quit. They are incredible. They know who they are.
She is just one example in the group. The others were equally inspiring. I want to thank Jennie for involving me and for being such a good example for them all and Gayle for being her ever motivational self. I don't think it is an experience the three of us will ever forget.
Saturday, November 2, 2013
Nutrition Overload
Another 10 mile run this morning. Not hard, but not easy. I'm still doing these longer runs with the mindset "run so you're tired, Ed." That way I just do whatever I feel like pace-wise but I always negative split it and wind up with a pretty decent run.
It's how I did all my training for my one and only Marathon and my first Half. I didn't really know any better at the time and was really just concerned with finishing, however training this way has it's strong points so both races were good ones. Thinking back I actually did do two track workouts before the Half. Now two workouts aren't going to make but so much difference, however they did show me that I really could increase my speed over 13 miles by running 800 repeats. Yasso's 800's. Now an absolute must whenever I'm coming up on a 10K or longer where my time matters to me.
This week Bob and I were talking about nutrition and what we've learned, and are still learning. So during my run this morning I thought I'd share an experience I had and my thoughts on taking vitamins and supplements. And like Cyrano I decided to do this post with a little panache and record it on the run.
So there you have it.
Run on!
It's how I did all my training for my one and only Marathon and my first Half. I didn't really know any better at the time and was really just concerned with finishing, however training this way has it's strong points so both races were good ones. Thinking back I actually did do two track workouts before the Half. Now two workouts aren't going to make but so much difference, however they did show me that I really could increase my speed over 13 miles by running 800 repeats. Yasso's 800's. Now an absolute must whenever I'm coming up on a 10K or longer where my time matters to me.
This week Bob and I were talking about nutrition and what we've learned, and are still learning. So during my run this morning I thought I'd share an experience I had and my thoughts on taking vitamins and supplements. And like Cyrano I decided to do this post with a little panache and record it on the run.
So there you have it.
Run on!
Subscribe to:
Posts (Atom)