CLYDESDALE RUNNING

Sunday was very cold, even for mid-November in Wisconsin. Expected highs were to be in the low-30s, but with a wind advisory, the perceived temperature was to be around 20. I had a Wisconsin basketball home opener to attend that afternoon, so was required to start my run bright and early. Refusing to run on a treadmill for over 3 hours, I bundled up (tights, pants, long sleeve T, hoodie, winter gloves and balaclava), got out of the house around 7AM-ish, when the actual mercury read 28. After what I later learned was an 8.6 mile run, I went in to finish with another even-12 on the treadmill. Nutrition, drink, and remote control within arms reach.

The first 6 went by harmlessly, than I took a quick bathroom break, consumed a gel, chased it with water, and slowly accelerated back into a run. Startled by the 99-minute and 99-second automatic shutoff on my treadmill, I took the opportunity to slowly accelerate again, meanwhile eating an entire package of Sport Beans (w/caffeine), chased by more water. Then with 2 miles to go, I ran out of water, and Gatorade (20 oz. each), so I quick refilled on water. Having to go up some steps reduced the guilt of the “break”. Then I finished up, never quite entering “death march” mode, which I think might have been imminent had it not been for the 4 opportunities to break stride. The entire process, with breaks, took nearly 4 hours. My pace, including the walk-to-run accelerations, was a slow (even for me) 11:19-mile pace, which still happens to be within McMillan’s target pace for Long Runs (10:49-11:49/mile) for a goal marathon pace of 10:19-minute miles (4:30:00 finish).

Surprisingly, the only residual pain (including Monday), was a bit of chaffing on the inside of just one leg, but the actual legs held up fairly well, and Monday’s 2-mile recovery run was not the worst post-long run recovery I’ve done. I did however proceed to wake up with a cold on Tuesday, so I elected to not run Tuesday night, anticipating a swap with my only scheduled day-off this week, Friday. I’ll hit it for 6 tonight (Wednesday) with my pal Chris, then 3 miles of tempo on Thursday, and easy 3 on Friday, and another easy 3 on Saturday before blinking out (yeah right) 12 on Sunday. Then I pretty much follow the same routine during the week before my next 20-miler, two weeks after my last, and one week from this Sunday. It will be the second of three scheduled runs of 20+ miles.

…I slowed to a wobbly walk after my single longest run to date… 18 miles. At first, the task seemed daunting, than I came to realize it was more about mental occupation, and fueling for a stable supply of energy in order to put the burden on the knees, hips, and ankles, and less on the core ability to sustain for 3+ hours. So a steady diet of e-Gel, Shot Bloks, and water was my plan, with nothing but trace amounts of water consumed until mile 8 when I ate an e-Gel. I prefer e-Gel to other gels because the larger serving size inspires slower consumption, which lasted several minutes for me. I nip versus emptying the contents at once. Then I utilized my remaining nutrition to split the return mileage. I ate a couple of Shot Bloks at miles 12 and 15. I also planned to deplete my 20 oz. water supply within minutes of reaching home. All seemed to work well, and I consider my plan only one to refine now, sans starting over. I was a bit concerned about not having a defined plan by 1/11. Now, not so much. Race day will probably call for a little more water though, as I’m limited to how much I can bring with me on an out-and-back training run.

So it’s back to routine for the rest of the week, including an active recovery run right away today to encourage recovery in the legs. In two weeks, I set out on my first 20-miler.

I had no intention of going out there this morning and “racing”, and it was a very hilly course. So there are my two excuses. In all seriousness though, I am planning on trying to get a 16-mile run in tomorrow, so today was just for fun, and for measurement. I had fun running my first 10K (51:39 finish time, or an 8:19/mile pace), watching (albeit briefly) my friend and training partner, Chris rip off a 39:44 10K in his first ever race, and watching my little girl, Paige run the 100-yard dash to pick up her first ribbon. As for gaining measurement, I now know that according the McMillan Running Calculator (accuracy previously questioned), I should be able to run a 4:02+ marathon, though my previous 5K time would say that I should have been able to run under 49-minutes today. I can live with that margin, given the hills, my less than serious approach, and the 34-degree starting temperature. I think I’m getting closer to being the runner the calculator bases its theory on. I’m still only planning on being satisfied with a 4:30 or better marathon come January, however. In fact, I still just want to finish, and preferably without walking.

Good job Chris. I think ripping off that time in your first race is very impressive, and just missing out on a podium finish (4^th in age group, 7^th overall) will only work as motivation to make you better.

Nothing is planned at this point outside training for the Walt Disney World Marathon, but I might find something else to do yet this fall, because racing with friends is a ton of fun, and Jamie has a racing scratch she needs to itch since Chicago is over.

I’ve been on the mend for about a week now. I haven’t taken a single day of rest since. In fact, I’m reconsidering my training philosophy, which has always included at least one day of non-activity (usually Friday, and often Monday). Through some research and mentorship, I have come up with a still-evolving set of guidelines to live by over the next 13 1/2 weeks (until the Disney World Marathon), that I also plan to roll (however appropriate) over to Ironman Wisconsin training in 2009. The idea basically addresses the contrary to popular “16 weeks to a marathon” training programs that are designed to get people “through” a marathon, and not necessarily prepare them to finish strong, or to carry on more positive habits past their goal race. My plan also intends to reduce injury risk by eliminating the generally poor idea of a 20-22 mile long run within a 30-35 mile week (insane). That run, and other long runs are most likely just going to turn into death marches by mile 18, which is just not safe.

My guidelines are intended to be as concise as possible:

1) Long Runs: long runs should gradually increase in challenging intensity/distance limits while building towards longest few runs, which should basically be as far as you can go before they become a death march, at which point injury hazard trumps fitness benefit, and should not consume half of your weekly mileage
2) Weekly Volume by Frequency: weekly volume is underrated, because as a whole builds more strength than does the long run
3) Active Recovery: rest is overrated, build weekly volume by frequency, and go for an easy run when in doubt
4) Race Nutrition Plan: know what you can and can’t eat/drink, and when for optimal sustained energy

In my first real intended experience with point #3, Active Recovery, I went for a short, easy run the day following a long run, my longest ever in fact. I was surprisingly fresh, and the morning following the recovery run, I felt more bounce in my step than I was used to at 36-48 hours following the long run. Then Tuesday’s run went just as well as usual. I’m nearly convinced more frequent running will benefit recovery and in building volume.

I still intend to take a day off each week, from running, but not from training, unless some social engagement, family obligation, illness, or injury completely requires it. These days will be spent cross training, either on the bike, or in the pool. Not only do I have multisport obligations to consider, but the active recovery, less the pounding from the pavement should be very beneficial to building optimal strength.

Now I’m preparing for a long weekend in The Windy City to watch my amazing wife run in the 31st Chicago Marathon. It’s her first marathon, but doubtfully her last. I think she’s had a pretty good experience getting here, and I anticipate a strong finish, and her looking to go again, probably on a stage less grand.

Jamie and I left with the intention of getting between 35 and 55 miles of riding in each of the three days of the POWWOW North Kettle Morraine Bicycle Tour. We got one day of riding in (56 miles) before I was sidelined with a stomach virus. She was more fortunate, but didn’t want to ride without me. We also planned on running a bit while we were there, which didn’t happen at all for me, and just once for her. It’s been a brutal few days, even for several members of my family (almost everyone that came in contact with my kids while were gone), as my little one seemed to be the primary transmitter. I wish we had known, or we would have canceled.  I feel like we started a plague.

So I hope to get a run in tonight and get back on track for marathon training. I’m also eyeing up a 10K on the 18th. I’ve never actually done a 10K. It would also be nice to go get a 5K PR, which I’m fairly certain is obtainable based on how I felt at my recent half marathon. I’m afraid though, that running a 5K has very little benefit leading up to my first marathon.

It’s official. I’m registered and our travel plans are arranged. I’m running in the 2009 Disney World Marathon on January 11th. I’m a little nervous…

The race went very well. Outside of a single blister (a new one) on my right foot, I felt darn strong. I even ran a faster second half of the race. No aches, and my cardio is strong. What is the deal with my mangled looking right foot though? It’s full of blisters, or remnants of. Blisters are not an issue on lefty though, and this has been going on all year. My official time was 1:59:55. Well within my goal, and even within my long term goal of breaking 2-hours.

Just some easy work this week, then a bike tour early next week (anywhere between 105 and 165 miles over 3 days) on Sun-Tue. Meanwhile, I’ve got a marathon or two in mind. One of which requires a significant financial commitment, but we oh-so-wanna go, even though we said we wouldn’t again until late 2009 or 2010 (Disney World). Man, our kids are growing up spoiled (this would make 3 straight winters in Orlando). Nothing’s official yet, but it’s going to sell out soon, so the clock’s ticking. Backup options include Austin (where my sister lives), or waiting until April and staying local, but I’d rather be further into IM training by then and less committed to worrying about 26.2.

With a half-marathon next weekend, I took this weekend easy. It included a 30 minute spin on the trainer, but originally called for a 30-mile ride that got cancelled due to weather, followed by an easy 5K brick. Then on Sunday I plodded out 9 on the treadmill (more lovely weather outside), which was horribly mind-numbing after running long outside all summer, and I find the treadmill physically more demanding than the road.

This week’s runs will consist of 3(tempo), 5, and 3 miles (Tue, Wed, Thur), then I’ll take a couple of days off before the race on Sunday. I might also jump on the bike once or twice for a 20-miler, just because I need to keep some form of bike legs this fall, and because I have a 3-day (35 or 55 miles/day options) bike tour coming up starting next Sunday. After the race, I think I might try to jump into the middle of a marathon build-up and find a marathon to run in January or February, which will most likely take me south of Wisconsin for a short time this winter (thank God).

I just signed up for Ironman Wisconsin 2009. That is all I’m going to say for now.

I like to plug numbers into the McMillan Running Calculator, if for nothing else, then for shits and giggles. I haven’t found it to be particularly useful by itself, but maybe a little as a tool, or starting point. See, when I plug in my best 5K time (23:35, this summer), the calculator ascertains that I should be able to run a 1:49 half marathon, which I’m fairly certain is way out of reach right now. Based on the same 5K, I should be able to run a 38:52 8K. My actual best 8K is a 43:35. However, I think I’m a better runner at this time, but probably not 1-minute/mile better. So let’s toy around with it a little more; if I plug in a time that determines my 8K time should be 43:35 (because 8K is not option as a jumping off point), than my half marathon time should be around a 2:02. More realistic, but still 15-minutes faster than my only half attempt so far, which took place just a few weeks before I set that 8K time.

I was planning on a 10-minute mile at my half marathon coming up, which would put me in line for a 7-minute or so improvement (around a 2:10:00), then I went for a 13+ mile run on Labor Day at a 10:10 pace. Hmm, according to McMillan, if I’m capable of running a 2:10:00, then my long workout runs should be done at a 10:58 to 11:58 pace. Granted it says little about comfort level. Plugging in a 2:00:00 brings that long workout run pace down to 10:10-11:10 pace, and to get 10:10 on the other end of that spectrum (9:12 to 10:12 pace), then I would be shooting for (what else?) a 1:48. There’s that damn sub-1:50:00 number again. So what the heck can I/try to run for?

Is a 2:10:00 selling myself short? Is a 2:00:00 overly ambitious? Will I end up regretting not going out harder when there’s a little left in the tank, or will I go out too hard and regret it in the later miles? These are things I need to learn because one; I care how I do, and two; I need to understand this process for an inevitable 2009 marathon.

This particular race has pace groups for the marathon, and not the half, but they share a course for only the first couple of miles. So I think I’ll go out there and join the 4:15:00 (9:44 pace) marathon pace group and see how I feel after the split. Updates to come…