Training runs are just that, training for every possible aspect of the marathon. They are opportunities to practice not just the physical aspects of running-- the pacing, the form, etc-- but the mental, and the peripheral (but extremely important nonetheless) such as taking gels (which type can I handle? How many? When should I take them?) and sports drink, when to eat before the run, and things like that.
Yesterday's 18-mile fast-finish run was a tough run for me, because 1) stomach problems required 2 pitstops during the run; 2) I suck at pacing, even with a garmin (GPS). But it may have been the faster pace later in the run that caused some of the stomach problems. The first 13 miles averaged about 9:05. The last five probably averaged 8:30 or faster:
9:16
9:27
9:12
8:37 (pitstop)
8:39
9:02
9:08
9:08
8:52
8:27
8:49
9:06
8:37
7:56 (pitstop)
8:02
8:20
8:38
8:21
I got a little confused with my watch, I had the garmin set to show average pace but after mile 13 I was trying to get the average pace to show 8:40s, which of course meant I was going way too fast. I should have changed the watch to show actual pace for the last 5 miles, because the last mile just killed me. At the end my garmin showed an 8:45 average pace for the entire run, but that does not count the pitstops (I turned off my watch for those).
The thing that really bothers me about yesterday's run is the pitstops. I added 3 minutes (guesstimate) to the overall time to see what my pace would be if I hadn't stopped my watch for the pitstops, and came up with 8:56. Still good for me (I don't think I've held better than a 9:09 pace for the first 20 miles of any marathon), but off by 7 seconds from what I want.
Now, on Wednesday, in the strong wind and on hills, I had a near-perfect run. I didn't need to stop once, my stomach never bothered me, I took no water or gels (or anything), and ran my GMP and felt great after. Yesterday's weather was great, no wind, cool, I only hit some hills at the beginning, mostly, and my stomach was nuts even though I didn't eat anything before the run. So I've been thinking about why this is, and I think 1) on Wednesday, I didn't run until about 10 or 11 am, I'd been up longer, my muscles were looser and my body (stomach) was more ready to go. I did eat breakfast about 3 hours before I ran on Wednesday. Yesterday, I didn't eat breakfast because I started running within an 75 minutes of waking up. The gels on an empty stomach probably weren't a good thing. I also didn't watch what I ate at all Saturday, like I had a spinach salad for lunch, which I would never do in the days before a race.
So from now through May I'm going to start treating the Sunday long runs as I would the race, in terms of eating and waking up, and see if that helps. Right now, I think my absolute biggest problem is avoiding pitstops at the marathon.
Monday, March 24, 2008
Saturday, March 22, 2008
Unexpected Dream Runs
Once in a while, a run that I've been dreading, and usually for good reason, turns into a thing of beauty. Last Wednesday's run was one of those. Overcast, chilly, but extremely windy-- wind gusts of up to 45 mph!-- is not my ideal weather. I hate wind, it burns my eyes, blows dust and leaf detritus in my face, keeps me feeling cold and turns my legs to lead. But that was the weather on Wednesday.
It took a lot to kick my butt outside and give up the safety of the treadmill. Lucky for me, I have some sort of compulsive oppositional behavior-- I won't even listen to myself. I called Coach B. and asked him whether I should go outside. He said I could stay on the treadmill if I wanted to, so of course, I said I would run outside. I must have been awful as a kid.
The scheduled run was 13 miles on a hilly course. Brian said not to worry about pace, because of the wind, just go by feel and effort. I ran over to Llewelyn, to South Mountain, then ran my 5K course once or twice before heading back and running up Ridgewood. Very hilly. I was amazed that 1) I didn't stop at all. Just by coincidence, I hit every traffic light. I didn't have to stop for anything or anyone 2) I fought off stomach cramps for the first time ever. I felt them coming on at mile 4.5, there was no bathroom around so I slowed a bit, turned and headed back toward Glen Ridge and home. Then, after another mile, I forgot all about the cramps and unconsciously picked up speed. I didn't even think that was possible! I wonder if the probiotics I started taking recently are actually benefiting my stomach? and 3) I ended up with an average pace of 8:50 for the 13 hilly, windy miles. That made me feel fantastic! I wish every run can be like that one.
So now I'm trying to figure out why some training runs can go so well, but I tend to freak out in actual races. I think fairly even pacing (after the first few miles) and starting off slower, relative to the last half, were the key elements.
My splits were:
8:46
9:15
8:58
8:40
8:26
9:09
8:45
8:35
8:48
8:53
8:52
8:44
8:51
The second half was fairly even, for me.
It took a lot to kick my butt outside and give up the safety of the treadmill. Lucky for me, I have some sort of compulsive oppositional behavior-- I won't even listen to myself. I called Coach B. and asked him whether I should go outside. He said I could stay on the treadmill if I wanted to, so of course, I said I would run outside. I must have been awful as a kid.
The scheduled run was 13 miles on a hilly course. Brian said not to worry about pace, because of the wind, just go by feel and effort. I ran over to Llewelyn, to South Mountain, then ran my 5K course once or twice before heading back and running up Ridgewood. Very hilly. I was amazed that 1) I didn't stop at all. Just by coincidence, I hit every traffic light. I didn't have to stop for anything or anyone 2) I fought off stomach cramps for the first time ever. I felt them coming on at mile 4.5, there was no bathroom around so I slowed a bit, turned and headed back toward Glen Ridge and home. Then, after another mile, I forgot all about the cramps and unconsciously picked up speed. I didn't even think that was possible! I wonder if the probiotics I started taking recently are actually benefiting my stomach? and 3) I ended up with an average pace of 8:50 for the 13 hilly, windy miles. That made me feel fantastic! I wish every run can be like that one.
So now I'm trying to figure out why some training runs can go so well, but I tend to freak out in actual races. I think fairly even pacing (after the first few miles) and starting off slower, relative to the last half, were the key elements.
My splits were:
8:46
9:15
8:58
8:40
8:26
9:09
8:45
8:35
8:48
8:53
8:52
8:44
8:51
The second half was fairly even, for me.
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Sunday, March 16, 2008
First Twenty-Miler of this Training Cycle
I'm about six weeks into this training program, with about seven or eight weeks left until taper starts, depending on the length of the taper. I'm reaching the point where the mileage is climbing (ran an all-time high of 51 miles last week), the long runs are really long, and body parts are beginning to hurt. I realize that I need to practice motivating myself to make this time goal a reality. I also realized today that the pain from training is what will prepare me to really race the marathon, and the marathon will hopefully seem like cake after all of these long runs.
Today's schedule called for 17 miles. I met Chip at 5:50 a.m., and noticed that getting out of bed at 4:40 a.m. is getting easier than it used to be. We started the first 7 mile loop in light rain, about 43 degrees, and of course, total darkness. I was supposed to be running 9:20's, but neither Chip nor I was feeling the love, we averaged about 9:38 for the first loop. Back at Fleet Feet we hooked up with about five other runners, including Lynne M. And Greg van I. I ran with Greg for a while and was able to pick up the pace quite a bit for about three miles, but Greg was really slowing down for me so at that point I let him run up ahead, and I ran back to Chip and John Fabbro from Fleet Feet. We slowed down again, back to 9:30's. But a benefit of not pushing it was that at mile 17, I felt good and was able to continue with Chip for another three miles. Actually, it was another 3.35. Chip and I argued because I thought the run was done when my garmin said 20.0, but he had mapped the course on Google Maps and that said 20.6, so he said we had to do the whole course. So 20.35 was actually a compromise position... neither one of us was happy!
Today's schedule called for 17 miles. I met Chip at 5:50 a.m., and noticed that getting out of bed at 4:40 a.m. is getting easier than it used to be. We started the first 7 mile loop in light rain, about 43 degrees, and of course, total darkness. I was supposed to be running 9:20's, but neither Chip nor I was feeling the love, we averaged about 9:38 for the first loop. Back at Fleet Feet we hooked up with about five other runners, including Lynne M. And Greg van I. I ran with Greg for a while and was able to pick up the pace quite a bit for about three miles, but Greg was really slowing down for me so at that point I let him run up ahead, and I ran back to Chip and John Fabbro from Fleet Feet. We slowed down again, back to 9:30's. But a benefit of not pushing it was that at mile 17, I felt good and was able to continue with Chip for another three miles. Actually, it was another 3.35. Chip and I argued because I thought the run was done when my garmin said 20.0, but he had mapped the course on Google Maps and that said 20.6, so he said we had to do the whole course. So 20.35 was actually a compromise position... neither one of us was happy!
Sunday, March 9, 2008
NYRR Colon Cancer Challenge 15K Race Report
I wrote this for my running club, the Essex Running Club:
I guess everyone was at the Newark Distance Classic today! So I took it upon myself to serve as ERC's lone representative to the NYRR Colon Cancer Challenge 15K in Central Park this morning. The stated purpose of the race is to promote awareness of colorectal cancers and to raise money for cancer research. The staging area hosted several informational booths, and a large inflatable colon, through which runners and spectators were invited to pass (please forgive the awful pun).
Following my current marathon training plan, I arrived at the Park early to run 7 miles before the 15K started. My timing wasn't great, as I finished the first run earlier than expected and found myself waiting, hamstrings growing tighter by the second, in gusting wind and cold. Fortunately I loosened up again once the race started. My goal was to run the first half at the same pace as the early 7 miles, then pick up the pace for the second half. I surprised myself by succeeding, for the most part. After a gel and water stop at mile 5 (more for practice than anything else), I increased my average pace by about 10 seconds a mile until the finish, for a time of 1:21:04. This is a 1:52 improvement over my NYRR Hot Chocolate 15K time from last December (when I did not run 7 miles beforehand, btw), so I'm happy with the race.
Once again, the NYRR put on a professional, well-organized race with a secure baggage check and plenty of post-race bagels and drink. The only thing missing? No hot chocolate today...
I guess everyone was at the Newark Distance Classic today! So I took it upon myself to serve as ERC's lone representative to the NYRR Colon Cancer Challenge 15K in Central Park this morning. The stated purpose of the race is to promote awareness of colorectal cancers and to raise money for cancer research. The staging area hosted several informational booths, and a large inflatable colon, through which runners and spectators were invited to pass (please forgive the awful pun).
Following my current marathon training plan, I arrived at the Park early to run 7 miles before the 15K started. My timing wasn't great, as I finished the first run earlier than expected and found myself waiting, hamstrings growing tighter by the second, in gusting wind and cold. Fortunately I loosened up again once the race started. My goal was to run the first half at the same pace as the early 7 miles, then pick up the pace for the second half. I surprised myself by succeeding, for the most part. After a gel and water stop at mile 5 (more for practice than anything else), I increased my average pace by about 10 seconds a mile until the finish, for a time of 1:21:04. This is a 1:52 improvement over my NYRR Hot Chocolate 15K time from last December (when I did not run 7 miles beforehand, btw), so I'm happy with the race.
Once again, the NYRR put on a professional, well-organized race with a secure baggage check and plenty of post-race bagels and drink. The only thing missing? No hot chocolate today...
Friday, March 7, 2008
Another Motivational Quote
"If we work hard at what we're most passionate about, we'll be rewarded with a few thrilling moments of perfection."
--John Bingham, Runner's World, April 2008
--John Bingham, Runner's World, April 2008
Inspiration
The Runner's World Complete Book of Running, edited by Amby Burfoot, contains a lot of good information about the mental side of running. I like to read the following passage from the book to remind me to keep trying, and keep digging deep:
"We have all learned everything we know physically-- from walking to running a marathon-- by trial and error, so there's no reason to become our own worst enemies when we suffer a setback. From time to time everyone falls short of their goals. It's an illusion to believe that champions succeed because they do everything perfectly. You can be certain that every archer who hits the bull's-eye has also missed the bull's-eye a thousand times while learning the skill."
"We have all learned everything we know physically-- from walking to running a marathon-- by trial and error, so there's no reason to become our own worst enemies when we suffer a setback. From time to time everyone falls short of their goals. It's an illusion to believe that champions succeed because they do everything perfectly. You can be certain that every archer who hits the bull's-eye has also missed the bull's-eye a thousand times while learning the skill."
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