Tuesday, April 29, 2008

Training Log: 26.1

my shoe

Tuesday, 4/29: 8 miles in 1:00:41 or 7:35/mi (PMP -:30); Tempo Run

Felt good today. I haven't done this eight mile course in some time, but it's a nice one to come back to at this stage of my training because it was the same course of the FIRST plan week 1 long run. I ran it today almost six minutes faster than 14 weeks ago. The pacing goal for today was my calibration 10k pace + 40 seconds or 7:58. I came in at about 10k + :17.

One other note, as I turned for home, I looked at my watch with a little over a mile to go and I saw that I could get close to an hour. I ran the last mile in 6:57.

Four weeks to go!

Saturday, April 26, 2008

Training Log: 25.3

my shoe

Saturday, 4/26: 10 miles in 1:23:06 or 8:18/mi (PMP +:13); Recovery/Long Run

I'm at the point where a 10 mile run seems short, especially for a long run. But after last week, this week's schedule calls for less miles and more rest. I reigned in the pace today so it would be above PMP, as directed. And since today was so short, I got up and had my workout finished before the H-D women were awake for the day!

It was overcast, cool, and very windy today. Miles 5, 6, & 7 were into a stiff head wind, and miles 8 & 9 had me leaning into the crosswind, at times, to avoid getting blown into the ditch. Definitely less pleasant than last week. But compared to the weather I ran in this winter, it was nothin.

Last week was my final week of teaching for Spring semester, btw, so that should free up the training schedule a bit. Looking forward to being on the bike more very soon.

Thursday, April 24, 2008

Training Log: 25.2

my shoe

Wednesday, 4/24: 5.4 miles in 38:22 or 7:06/mi (PMP -:59); Tempo Run

I snuck in a quick hybrid tempo/interval workout today during the middle of the day. I set out on the 6 mile campus loop, but construction took me another way...so the distance here is a conservative guess. The time is accurate though.

The "hybrid" is due to the fact that this was a fartlek workout. Haven't done one of those since the old cross-country days. I varied my surge intervals between about 10 and 40 seconds in length, spacing them at least a minute apart.

I'll hopefully have a couple of bike commutes this week at tempo pace, so this run helped to get some interval work in as well. This is a light week, mileage-wise, on my plan due to the 20 miler last week (and 37 running miles total).

Monday, April 21, 2008

Training Log: 25.1


Monday 4/21: Bike commute to work. 32 minutes x 2, tempo pace

Another lovely day, another chance to ride my bike to work. I took yesterday off after Saturday's long run. Felt a bit sore today, but the ride in was good and I felt a bit stronger, even, than on Friday.

Allow me to take as a point of departure this phenomenon, the way that biking on non-fresh legs can somehow still result in a stronger performance. It's a curious thing, really. And something I wouldn't have believed if I hadn't experienced it many times now. It doesn't happen with running, in my experience.

I mention all of this because I am truly looking forward to being done training for a marathon. I don't plan on having a conversion experience during or after the race either...though some have warned me it might happen. I think I have exactly one marathon in me.

There are two reasons for this, both of which work together:

1) I've run and raced and trained to run and race before in my life, so none of this is entirely new even if the distance and pain is accordingly different

2) The bike. It's waaaay better.

There are many reasons for #2, including the fact that suffering on the bike can be taken to levels that I just can't sustain for any amount of time while running. But the simple truth is that I don't love running. But I love riding my bike(s). After having been a runner and had as my only endurance sport experience running road races, cross country, and track, I didn't see the cycling thing coming. But there it is. When I am bearing down and out of my head with effort on the bike, odds are you'll see a smile on my face too. When the same is true of running, I may not smile for the rest of the day.

So what I'm saying is...sorry running. I'm looking forward to going to the prom with you on Saturday May 24th. But after that, can we just be friends?

Saturday, April 19, 2008

Training Log: 24.4

my shoe

Saturday, 4/19: 20 miles in 2:47:52 or 8:24/mi (PMP +:19); Long Run

The longest scheduled run of my training program is done. I may do yet one more 20 miler or a little more, but as far as my plan goes...I have reached high camp, spent time in the death zone, and am in striking distance for my summit attempt 5 weeks from today. FIRST called for this run to be done at PMP + 30, and I was under that, but not brutally so. Mission accomplished.

I learned a few things, as one is supposed to on these long runs. First, I got up and ran on the day and at the time that the real race will be. This turned out to be quite pleasant. Weather couldn't have been better. Warm, not too windy, slightly cloudy but with a high ceiling so it was nice and bright. Lovely Spring morning.

Second, drinking about 8 oz of water for every 4 miles or so seems to be tolerable and keeps me reasonably hydrated. I lost 3 lbs. on this run, but that's not terrible, I don't think.

I believe I will need an eating strategy slightly better than the one this morning. I should have slightly more food than I am used to for breakfast, I think, but not a whole lot...maybe an extra banana or something. I felt fatigued at the end of this run, especially mile 19 and 20, and my pace dropped in the second half (alas, no negative split today...).

Since I do Type II diabetes (why I "do" it rather than "have" it is something for another post, I eat and exercise to manage blood glucose. No hammer gels. :) But I clearly need to eat something around the 10 mile mark and probably the 20 mile mark too. My blood glucose was good when I finished today, 91, which means I didn't bonk...but I think a little boost along the way is definitely called for.

Finally...my feet feel good. No hot spots. My muscles are sore, but my joints feel fine.

Friday, April 18, 2008

Training Log: 24.3


Friday 4/18: Bike commute to work. 32 minutes x 2, tempo pace

It's my first ride to work of the season; it's so nice outside, it was impossible to pass up on this Friday morning! The picture above is pretty close to the model that I ride, but not quite exact. The make is the same (Raleigh), but the model I have is now about 7 years old and not in production any more.

Riding the commuter bike makes for a good workout because it is easily 10 pounds heavier than my road bike without any cargo. A much more upright seating position means more wind resistance, and I don't have clipless pedals on this bike. I also carry my backpack and a change of clothes in my wheel-mounted bag. The route is 9 miles one way. And it takes me anywhere from 30-35 minutes, depending on traffic and wind. I tend to mash the whole way to maximize the benefit.

It's a great way to get a "sneaky" workout...an hour of solid effort on the bike without eating up a huge chunk of family or work time.

Thursday, April 17, 2008

Training Log: 24.2

my shoe

Thursday, 4/17: 7ish miles, about 8:15 avg. pace

It was 70 degrees and mild today, a perfect Spring day for a run. I ran with my friend and colleague John Monberg around campus after we both finished teaching this afternoon.

We did a big loop, starting out about 8:30/mi but worked our way up to a good 8:00 per mile pace. I didn't pay strict attention, but it was a good workout for sure.

Monday, April 14, 2008

Training Log: 24.1

my shoe

Monday, 4/14: 10 miles in 1:17:44 or 7:47/mi (PMP -:18); Long Tempo Run

A solid effort today. I don't seem to have lost much fitness/speed. I felt ok throughout, and had only a mild cough afterwards. I am glad to feel whole again. If I can build on this throughout the week, I will feel pretty confident.

Finally clear of chest cold

I've had a week off, though not on purpose. I was feeling pretty wheezy all week last week. Better today, so I am eager to get back on track.

It's been a bad week of training to miss, I think. Since we had a travel weekend, I also missed my day to do a weekend long run...and this is the one thing that I feel like I can't let slip any more.

Here's my plan. I have 6 weeks to go until the marathon. I will do at least three long runs the next three weeks: 20, 18, and 22. Tapering thereafter. I will also do long-ish tempo runs (6-8 miles minimum) during those weeks.

In effect, this has me repeating the missed week 7 rather than skipping ahead, but I feel like I want to punish the feet and joints a little more to be sure I am properly calloused, etc. on race day. Mentally, this is go time. I don't want to overtrain, but I also want to go into the race feeling confident. This past week hasn't helped, except that maybe now I won't get sick close to race day...

Monday, April 7, 2008

Training Log: 23.2

my bike

Thursday 4/10: Bike 60 minutes, 18.6 miles (Hilly loop)

Accidentally overwrote this post!...the gist: WINDY! Tough day! Warm and enjoyable, though. Good workout

Sunday, April 6, 2008

Training Log: 24.1

my shoe

Sunday, 4/6: 9 miles in 1:11:33 or 7:57/mi (PMP -:08); Long/Tempo Run

Back in Michigan, where Spring has arrived! I was, once again, less than 100%; I never quite shook the chest-cold...then the trip to New Orleans and the accompanying sleep deprivation and airplane viral loads took a bit of a toll. I woke up not quite feeling sick, but feeling immuno-compromised.

Anyway, this run should probably have been longer. But it wasn't. It was fast enough. Especially since my breathing was a bit labored. Hopefully, I'll be back to full strength this week.

Thursday, April 3, 2008

Training Log: 23.2

my shoe

Thursday, 4/3: 6ish miles, who's counting? I'm in New Orleans!

It was 80 degrees and humid today in New Orleans, perfect weather for a run. Of course, that's mid-summer in Michigan. And it was truly a pleasure to be running in something other than a bracing wind. To top it off, I had the good fortune to run with colleagues!

We ran about 5 1/2 together, and I did about a half mile up and back extra or so...so we'll call it 6 even. Our pace was comfortable but not sluggish - we talked about training and racing and gear and all that stuff. Awesome.