Probably the most rewarding aspect of running is helping others improve and achieve their goals, whether this comes through advice, coaching or good-old-fashioned encouragement. This is one of the things I most love about my running club, the Southeast Running Club. It's a venue for helping others achieve their goals and soliciting help in achieving my own. Symbiosis, you could call it.
I have a very close friend, Don, who I've known for 16 years--since we were college freshman--and who I'm proud to now call a fellow runner. A few years ago Don ran the Marine Corps Marathon and finished with a time of over 5 hours, enduring a painful last 10 miles and basically resolving never to run a distance race again. Then a couple of years ago he came within inches of his life when he suffered severe heat stroke while serving our country during National Guard duty. To this day he still struggles with some of the physical effects of his heat stroke, particularly when it's hot outside. The doctors told him his heart may never be the same again.
Well, a few months ago Don got the urge to run a half-marathon in Virginia and he trained hard for it--harder than I ever thought he would. Every morning he was out of bed at 4 a.m. getting in his training runs so he could make it to his law practice by 7 a.m. Oh, and he's a father of two with daily child-care pick-up responsibilities and a wife who works most nights as a nurse. In other words, the guy doesn't have much time to himself, but he still found a way to get in his half-marathon training program during the work week and weekends. I was honored when Don came to me for training advice. Playing the role of coach was a most rewaring experience.
Don ran a 1:51 at the half-marathon, finishing strong and ahead of his goal and setting himself up for a sub-4-hour marathon time this fall. We're planning to run the Air Force Marathon together in September. I'm going to pace Don to a 3:50 or better. I won't let him down.
I'm proud of Don for stretching himself and going for a time that he previously thought he wasn't capable of and, frankly, didn't seem possible only a few years ago when he was still reeling from the heat stroke. We have to constantly rebel against society telling us to play it safe, go conservatively, don't stretch yourself too much, don't get yourself hurt....
Playing it safe is for the birds.
When I put a race number on and line up at the start, there's no playing it safe. The pain you experience going all-out in pursuit of a goal actually isn't pain at all--it's the feeling of being alive. No goal worth achieving is a goal that comes without sacrifice, pain and suffering that lead to the thrill of success, the thrill of finishing, the satisfaction of knowing you left nothing on the course. You don't have to win to achieve victory. To achieve victory as a runner and in the race of life, all you have to do is put it all on the line and go all balls out.
Just like Don did. His commitment inspires me, and it speaks to what makes running the greatest sport of all.
Don't go gently. Don't ever go gently.
Wednesday, April 30, 2008
Sunday, April 27, 2008
Training week 4/21-4/27 - 9 weeks to Mohican
In many respects, this was a breakthrough week (yet not without its challenges) as I went sub-5:40 in all three of my 1600 repeats, had an awesome tempo run, and again surpassed 100 miles amid feeling very run-down on Monday, having lots of yardwork (including a truckload of mulch to spread), and suffering a lower calf strain mid-week that, fortunately, quickly cleared up with ice and Advil.
I'm now finding that my "default" speed is up considerably. Several times this week I looked down at my Garmin 205 to find that I was cruising along at 6:55 pace or faster when I was supposed to be going at a semi-easy pace of 7:20-7:30. I guess this is a good problem to have, but I need to be sure to run easy on my easy days and run hard on my hard days. Pacing control is critical to a successful training program.
Bottom line: If I'm able to run the Cleveland Marathon and I don't break 3 hours, it's because I ran the race stupidly. Guys who run 100 miles a week and do their quality workouts--all of which I'm doing--break 3 hours. Over the past year I've averaged about 80 miles per week--no reason I shouldn't cross the line at Cleveland over 2:59:59.
Monday
AM: 5 miles easy.
Felt very run-down from the previous weekend's miles and chose not to do a second run to allow for recovery and for me to mow our lawn for the first time this spring.
Total miles for day: 5
Tuesday
AM: 9 miles
Felt much stronger when I woke up and considered a track workout but decided to wait until Wednesday for my repeats.
PM: 6 miles up-tempo
Total miles for day: 15
Wednesday
AM: 9-mile track workout
3x1600 at 5:39, 5:38, 5:37 with 400 recovery.
What most surprised me was that I managed to run my best time on the third repeat despite feeling really tired from the previous two. Seeing my repeat times go down each time was very encouraging. I am going to make every effort to go to the Solon HS track next Tuesday to run with Mark G., Kam L. and the others but that will require cutting away from work 45 minutes early and so that may be difficult.
PM: 6 miles easy
Total miles for day: 15
Thursday
AM: 8.5 miles
Right Achilles hurting badly after the first step. Battled through it but by the end of my run I was feeling pretty discouraged. Began ice and Advil rehab immediately afterward.
PM: 5 miles on the treadmill
Like an idiot, I elected to go for a second run even though I was still hurting from my Achilles strain but not as badly as in that morning. I thought the treadmill would be a good option since it would provide a flat surface to get in the day's volume.
Total miles for day: 13.5
Friday
AM: 9.5-mile tempo run
I woke up with my Achilles feeling much, much better, but decided to forgo a tempo run...but then plans changed. When my GPS signaled I was 3 miles into my run, going at an up-tempo but not total tempo pace and not feeling any pain in my Achilles, I decided to take off. For the next 6 miles I held steady at about 6:10-6:20 pace on a hilly course, feeling good the whole way through. It was awesome. The stress of the previous day clearly worked to my advantage--I had energy and lingering aggravation to expend and I did it during my tempo run.
PM: 4.5 miles easy
Total miles for day: 14
Saturday
AM: 18 miles at Cuyahoga Valley National Park.
Met Connie G., Bob P. and Paul R. at 7:00 a.m. for about 6.5 miles on the Buckeye Trail (Pine Lane down near Boston Store and then back to Lock 29) and then went 11.5 with the 8:00 a.m. crew. I felt really good during the early run but then mid-way through the second run I started to struggle up the hills. This was not an easy route we took--Sound of Music hill, etc. I don't know whether I was tired from inadequate sleep from the night before or that my allergies were hurting me, but I struggled to get in the 18 miles and in the end the wheels about came off. I mean, guys who'd just run Boston were kicking my ass. I was glad when it was over, but aggravated that it was so hard.
PM: 4 miles at easy pace. Still felt tired but got through the 4 OK.
Total miles for day: 22
Sunday
AM: Ran with the Southeast Running Club in Solon, arriving a little early for 3.4 miles before the 12-mile loop. My good friend, Ted F. from Moreland Hills, who paced me during the Burning River (and who is prominently mentioned in my upcoming Marathon & Beyond story), joined us for our 12-mile loop and looked pretty good. He has the strength to be an excellent distance runner and now, with continued commitment and focus, he'll be ready for the summer Buckeye Trail 50K and the Columbus Marathon. It was great to see him, and I hope he comes back next week. I added a little on in the end to finish the morning with 16.2 miles.
PM: 4.25 miles
Total miles for day: 20.5
Total miles for week: 105
Next week my goal is at least 85 miles with quality track and tempo workouts and 12 miles at marathon-pace (6:45) on Sunday. I may make a push for 100 miles again, but next week the name of the game is quality over volume. The following week I'll be back to 100 miles and then will start reducing for the Cleveland Marathon.
I'm now finding that my "default" speed is up considerably. Several times this week I looked down at my Garmin 205 to find that I was cruising along at 6:55 pace or faster when I was supposed to be going at a semi-easy pace of 7:20-7:30. I guess this is a good problem to have, but I need to be sure to run easy on my easy days and run hard on my hard days. Pacing control is critical to a successful training program.
Bottom line: If I'm able to run the Cleveland Marathon and I don't break 3 hours, it's because I ran the race stupidly. Guys who run 100 miles a week and do their quality workouts--all of which I'm doing--break 3 hours. Over the past year I've averaged about 80 miles per week--no reason I shouldn't cross the line at Cleveland over 2:59:59.
Monday
AM: 5 miles easy.
Felt very run-down from the previous weekend's miles and chose not to do a second run to allow for recovery and for me to mow our lawn for the first time this spring.
Total miles for day: 5
Tuesday
AM: 9 miles
Felt much stronger when I woke up and considered a track workout but decided to wait until Wednesday for my repeats.
PM: 6 miles up-tempo
Total miles for day: 15
Wednesday
AM: 9-mile track workout
3x1600 at 5:39, 5:38, 5:37 with 400 recovery.
What most surprised me was that I managed to run my best time on the third repeat despite feeling really tired from the previous two. Seeing my repeat times go down each time was very encouraging. I am going to make every effort to go to the Solon HS track next Tuesday to run with Mark G., Kam L. and the others but that will require cutting away from work 45 minutes early and so that may be difficult.
PM: 6 miles easy
Total miles for day: 15
Thursday
AM: 8.5 miles
Right Achilles hurting badly after the first step. Battled through it but by the end of my run I was feeling pretty discouraged. Began ice and Advil rehab immediately afterward.
PM: 5 miles on the treadmill
Like an idiot, I elected to go for a second run even though I was still hurting from my Achilles strain but not as badly as in that morning. I thought the treadmill would be a good option since it would provide a flat surface to get in the day's volume.
Total miles for day: 13.5
Friday
AM: 9.5-mile tempo run
I woke up with my Achilles feeling much, much better, but decided to forgo a tempo run...but then plans changed. When my GPS signaled I was 3 miles into my run, going at an up-tempo but not total tempo pace and not feeling any pain in my Achilles, I decided to take off. For the next 6 miles I held steady at about 6:10-6:20 pace on a hilly course, feeling good the whole way through. It was awesome. The stress of the previous day clearly worked to my advantage--I had energy and lingering aggravation to expend and I did it during my tempo run.
PM: 4.5 miles easy
Total miles for day: 14
Saturday
AM: 18 miles at Cuyahoga Valley National Park.
Met Connie G., Bob P. and Paul R. at 7:00 a.m. for about 6.5 miles on the Buckeye Trail (Pine Lane down near Boston Store and then back to Lock 29) and then went 11.5 with the 8:00 a.m. crew. I felt really good during the early run but then mid-way through the second run I started to struggle up the hills. This was not an easy route we took--Sound of Music hill, etc. I don't know whether I was tired from inadequate sleep from the night before or that my allergies were hurting me, but I struggled to get in the 18 miles and in the end the wheels about came off. I mean, guys who'd just run Boston were kicking my ass. I was glad when it was over, but aggravated that it was so hard.
PM: 4 miles at easy pace. Still felt tired but got through the 4 OK.
Total miles for day: 22
Sunday
AM: Ran with the Southeast Running Club in Solon, arriving a little early for 3.4 miles before the 12-mile loop. My good friend, Ted F. from Moreland Hills, who paced me during the Burning River (and who is prominently mentioned in my upcoming Marathon & Beyond story), joined us for our 12-mile loop and looked pretty good. He has the strength to be an excellent distance runner and now, with continued commitment and focus, he'll be ready for the summer Buckeye Trail 50K and the Columbus Marathon. It was great to see him, and I hope he comes back next week. I added a little on in the end to finish the morning with 16.2 miles.
PM: 4.25 miles
Total miles for day: 20.5
Total miles for week: 105
Next week my goal is at least 85 miles with quality track and tempo workouts and 12 miles at marathon-pace (6:45) on Sunday. I may make a push for 100 miles again, but next week the name of the game is quality over volume. The following week I'll be back to 100 miles and then will start reducing for the Cleveland Marathon.
Saturday, April 26, 2008
My new theme song
I have a new theme song--one of the best rock 'n roll songs ever recorded. Everyone should have a theme song. I listened to mine today during my PM run when I was feeling tired and worn down and it gave me the boost I needed. It will be in my iPod for Mohican--right along with Nazareth's "Hair of the Dog" (a.k.a. "Now You're Messing with a Son-of-a-bitch," one of the all time great ass-kicking songs), anything ACDC, basically anything Alice 'n Chains, and a bunch of other tunes that get me stoked.
"It's My Life," by Bon Jovi
This ain't a song for the broken-hearted
No silent prayer for the faith-departed
I ain't gonna be just a face in the crowd
You're gonna hear my voice
When I shout it out loud
It's my life
It's now or never
I ain't gonna live forever
I just want to live while I'm alive
(It's my life)
My heart is like an open highway
Like Frankie said
I did it my way
I just wanna live while I'm alive
It's my life
This is for the ones who stood their ground
For Tommy and Gina who never backed down
Tomorrow's getting harder make no mistake
Luck ain't even lucky
Got to make your own breaks
It's my life
And it's now or never
I ain't gonna live forever
I just want to live while I'm alive
(It's my life)
My heart is like an open highway
Like Frankie said
I did it my way
I just want to live while I'm alive
'Cause it's my life
Better stand tall when they're calling you out
Don't bend, don't break, baby, don't back down
It's my life
And it's now or never
'Cause I ain't gonna live forever
I just want to live while I'm alive
(It's my life)
My heart is like an open highway
Like Frankie said
I did it my way
I just want to live while I'm alive
It's my life
And it's now or never
'Cause I ain't gonna live forever
I just want to live while I'm alive
My heart is like an open highway
Like Frankie said
I did it my way
I just want to live while I'm alive
'Cause it's my life!
"It's My Life," by Bon Jovi
This ain't a song for the broken-hearted
No silent prayer for the faith-departed
I ain't gonna be just a face in the crowd
You're gonna hear my voice
When I shout it out loud
It's my life
It's now or never
I ain't gonna live forever
I just want to live while I'm alive
(It's my life)
My heart is like an open highway
Like Frankie said
I did it my way
I just wanna live while I'm alive
It's my life
This is for the ones who stood their ground
For Tommy and Gina who never backed down
Tomorrow's getting harder make no mistake
Luck ain't even lucky
Got to make your own breaks
It's my life
And it's now or never
I ain't gonna live forever
I just want to live while I'm alive
(It's my life)
My heart is like an open highway
Like Frankie said
I did it my way
I just want to live while I'm alive
'Cause it's my life
Better stand tall when they're calling you out
Don't bend, don't break, baby, don't back down
It's my life
And it's now or never
'Cause I ain't gonna live forever
I just want to live while I'm alive
(It's my life)
My heart is like an open highway
Like Frankie said
I did it my way
I just want to live while I'm alive
It's my life
And it's now or never
'Cause I ain't gonna live forever
I just want to live while I'm alive
My heart is like an open highway
Like Frankie said
I did it my way
I just want to live while I'm alive
'Cause it's my life!
Tuesday, April 22, 2008
SERC Boston results
I have a number of friends from the Cleveland Southeast Running Club (the running club of which I'm a member) who ran Boston and, in some cases, put up truly awesome performances on the biggest stage of all.
Kam L.: 2:36:57 / 123rd overall - awesome! I predict Kam goes sub-2:30 at Cleveland. He wants it too badly and has trained too hard not to achieve his goal.
Mark G.: 2:42:56 / 222nd overall - only eight days prior ran a blistering 7:36 at the Mad City 100K/100K National Championship, finishing 4th in an excellent field of top ultrarunners. How does he do it?
Steve G.: 2:52:32 - I admire his consistent sub-2:55 finishes. He's automatic in that regard.
Dave M.: 3:05:43 - if I'm running a 3:05 at the age of 45, I won't be complaining.
Dave P.: 3:09:41 - I have a theory about Dave P. and it's this: he's much faster and tougher than he lets on.
Jeff T.: 3:16:15 - and he's 56.... Wow.
Frank D.: 3:16:55 - his first Boston and second-ever marathon. Lots of ability.
Elizabeth H.: 3:22:50
Jeff Z.: 3:27:15
Dawn M.: 3:28:34
Kurt M.: 3:39:37
Jim C.: 3:50:35 - was really sorry to hear he hurt his knee.
Wayne V.: 3:53:58 - I wonder if the Painted Rock repeats helped out the old man? I know he'll be ready for Mohican, where he's pacing me the last 40 miles. I wouldn't have anyone else with me for that final stretch of hell.
Tim M.: 3:54:00
Jeff U.: 3:56:20 - experienced some medical problems at mile 24. This one was a heartbreaker. He deserved and had worked hard for a sub-3. I look for him to break 3 at Cleveland, with me by his side when we cross together.
Janet E.: 4:17:40
Kam L.: 2:36:57 / 123rd overall - awesome! I predict Kam goes sub-2:30 at Cleveland. He wants it too badly and has trained too hard not to achieve his goal.
Mark G.: 2:42:56 / 222nd overall - only eight days prior ran a blistering 7:36 at the Mad City 100K/100K National Championship, finishing 4th in an excellent field of top ultrarunners. How does he do it?
Steve G.: 2:52:32 - I admire his consistent sub-2:55 finishes. He's automatic in that regard.
Dave M.: 3:05:43 - if I'm running a 3:05 at the age of 45, I won't be complaining.
Dave P.: 3:09:41 - I have a theory about Dave P. and it's this: he's much faster and tougher than he lets on.
Jeff T.: 3:16:15 - and he's 56.... Wow.
Frank D.: 3:16:55 - his first Boston and second-ever marathon. Lots of ability.
Elizabeth H.: 3:22:50
Jeff Z.: 3:27:15
Dawn M.: 3:28:34
Kurt M.: 3:39:37
Jim C.: 3:50:35 - was really sorry to hear he hurt his knee.
Wayne V.: 3:53:58 - I wonder if the Painted Rock repeats helped out the old man? I know he'll be ready for Mohican, where he's pacing me the last 40 miles. I wouldn't have anyone else with me for that final stretch of hell.
Tim M.: 3:54:00
Jeff U.: 3:56:20 - experienced some medical problems at mile 24. This one was a heartbreaker. He deserved and had worked hard for a sub-3. I look for him to break 3 at Cleveland, with me by his side when we cross together.
Janet E.: 4:17:40
Sunday, April 20, 2008
Missing Boston right now
Man, I am so bummed I'm not running Boston this year. I chose to skip this year's Beantown Classic because it's too close to my wife's due date.
I ran Boston for the first time in 2006, and again last year during the infamous Nor'easter. Qualifying for Boston for the first time--a surprising 3:08 at the 2005 Cleveland Marathon--goes down as one of the greatest moments I've experienced. Both Bostons were special, but I have to say my first Boston was the most memorable of the two. I went into it with an injured hip--probably bursitis--and was unable to really push it. My wife and I had a fabulous time in Boston, walking the Freedom Trail (I more or less limped it) and eating at delicious restaurants. I finished the race with a quite appalling 3:24 (What can I say? I couldn't go any faster with my bum hip.) but, man, the memories I have of that 2006 race.
I will never forget how loud the Wellesley girls were. Their energy easily helped me shave off 2-3 minutes. I also remember feeling a lot of emotion as I climbed Heartbreak Hill. It wasn't hard at all--just emotional because of all the stories I'd heard. I remember seeing the drunk Boston College students--drunk and rowdy, but supportive. The Citgo sign meant we were close to the finish, but what I was really experiencing then was blown-up quads. To this day my quads have never felt worse. And, of course, I remember like yesterday the crowds as I entered the city and rounded the corner for the finish. Unreal.
Boston is truly the ultimate racing experience. Every runner on the course has earned his or her way into this most esteemed race and those who finish earn that special status among runners--a Boston Marathon finisher. Sometimes I think a few of us in our club, which is full of accomplished Boston runners who could roll out of bed and run a BQ, forget what a special achievement it is to get to Boston. As we progress in our running careers and qualifying for Boston becomes a little less difficult, we forget that there are thousands of runners out there who lay it all on the line every spring, summer and fall hoping and praying for a BQ but falling short in their goal. I've known and been close friends with such runners. I am no more a runner than they are, except I've been blessed with the Boston experience.
Every runner should experience it.
The camaraderie is like nothing else. I could walk up to anyone in the Athlete's Village in Hopkinton and strike up a good conversation. I guess it's like that at almost any race, but most especially at Boston, where everyone seems to have good stories, mutual respect for each other and, most important of all, the deepest of respect for the race. This is where the greats like John A. Kelley, John J. Kelley, Alberto Salazar, Bill Rodgers, Amby Burfoot, Uta Pippig, Joan Benoit and others became legends. You can feel it on the course--from the corals at the start to the finish line in Boston. What an experience.
How I wish I were there. I'm already looking forward to 2009....
I ran Boston for the first time in 2006, and again last year during the infamous Nor'easter. Qualifying for Boston for the first time--a surprising 3:08 at the 2005 Cleveland Marathon--goes down as one of the greatest moments I've experienced. Both Bostons were special, but I have to say my first Boston was the most memorable of the two. I went into it with an injured hip--probably bursitis--and was unable to really push it. My wife and I had a fabulous time in Boston, walking the Freedom Trail (I more or less limped it) and eating at delicious restaurants. I finished the race with a quite appalling 3:24 (What can I say? I couldn't go any faster with my bum hip.) but, man, the memories I have of that 2006 race.
I will never forget how loud the Wellesley girls were. Their energy easily helped me shave off 2-3 minutes. I also remember feeling a lot of emotion as I climbed Heartbreak Hill. It wasn't hard at all--just emotional because of all the stories I'd heard. I remember seeing the drunk Boston College students--drunk and rowdy, but supportive. The Citgo sign meant we were close to the finish, but what I was really experiencing then was blown-up quads. To this day my quads have never felt worse. And, of course, I remember like yesterday the crowds as I entered the city and rounded the corner for the finish. Unreal.
Boston is truly the ultimate racing experience. Every runner on the course has earned his or her way into this most esteemed race and those who finish earn that special status among runners--a Boston Marathon finisher. Sometimes I think a few of us in our club, which is full of accomplished Boston runners who could roll out of bed and run a BQ, forget what a special achievement it is to get to Boston. As we progress in our running careers and qualifying for Boston becomes a little less difficult, we forget that there are thousands of runners out there who lay it all on the line every spring, summer and fall hoping and praying for a BQ but falling short in their goal. I've known and been close friends with such runners. I am no more a runner than they are, except I've been blessed with the Boston experience.
Every runner should experience it.
The camaraderie is like nothing else. I could walk up to anyone in the Athlete's Village in Hopkinton and strike up a good conversation. I guess it's like that at almost any race, but most especially at Boston, where everyone seems to have good stories, mutual respect for each other and, most important of all, the deepest of respect for the race. This is where the greats like John A. Kelley, John J. Kelley, Alberto Salazar, Bill Rodgers, Amby Burfoot, Uta Pippig, Joan Benoit and others became legends. You can feel it on the course--from the corals at the start to the finish line in Boston. What an experience.
How I wish I were there. I'm already looking forward to 2009....
Training week 4/14-4/20 - 10 weeks to Mohican
My goal going into the week was 80+ miles with quality track and tempo runs and a Saturday training run at Mohican. I accomplished all of that and then some, once again surpassing 100 for the week.
Monday
6 miles easy at 7:12 pace on the gravel shoulder of a few country roads near where I live. As I didn't have time to get to the real trail, the nice gravel shoulder had to do. Felt pretty fresh.
Total miles for day: 6
Tuesday
AM: 8.5 miles
PM: 4.5 miles
Total miles for day: 13
Wednesday
AM: Track workout
3x1600 at 5:42, 5:44 and 5:44 with 400 recovery.
I was pretty disappointed in these times, which were basically identical to last week's repeats. I was looking to go under sub-5:40 this week. I was probably just tired, or maybe I've plateaued for now and just need to keep battling before my times go back down again. Next week I'll go for 5:39 again.
Total miles (includes warm-up, intervals and cool-down): 9 miles
PM: 6 miles at 7:10 pace once again on the gravel shoulder of those same country roads I ran on Monday. This little out-and-back is becoming one of my favorite night running routes. A little tired but still had bounce.
Total miles for day: 15
Thursday
AM: 8.5 miles
PM: 4 miles (didn't have time for more)
Total miles for day: 12.5
Friday
9.05-mile tempo run
Averaged 6:16/mile for miles 2-8.
Felt pretty good and wore my racing singlet to get me in the fast-running mindset. Excellent workout. Decided to take the evening off to recover for Saturday's long run at Mohican.
Total miles for day: 9.05
Saturday
Mohican 100 course run with Paul R. and Bob P. Completed 29 challenging miles on sections of the blue, orange and green loops. We got lost a couple of times and had a few close encounters with snakes. Things got a little dicey during a 15-mile outing from the truck when we ran out of water and had no place to refill since the water in the park was turned off. At that point we had been out for over 5 hours and not even eaten lunch yet. The temperature was about 80 and we were feeling it. We had to borrow water from some mountain bikers. With about 8 miles to get back to the truck, we were most certainly red-lining it and might have been in trouble had the bikers not helped us. Overall, it was a great training run on the course but definitely not an outing for the faint of heart or inexperienced. I realized that Bob and I are similar runners in that we're both very strong and have the ability to keep going and go to "auto-pilot" when the mind goes South, as ours did yesterday when we were fighting dehydration and close to bonking. I also realized that the Mohican course is more challenging hill-wise than Burning River. It's a lot of ups and downs with few straight-aways. I think my strength will be a key advantage at Mohican. Took the night off to recover for Sunday.
Total miles for day: 29
Sunday
Ran with SERC in Solon. Completed 17.25 miles with Tim C. and Steve H. With it being Boston weekend, there were very few SERC members at the Sunday run. Felt pretty tired from yesterday's 29 but not too bad.
Total miles for day: 17.25
Monday
6 miles easy at 7:12 pace on the gravel shoulder of a few country roads near where I live. As I didn't have time to get to the real trail, the nice gravel shoulder had to do. Felt pretty fresh.
Total miles for day: 6
Tuesday
AM: 8.5 miles
PM: 4.5 miles
Total miles for day: 13
Wednesday
AM: Track workout
3x1600 at 5:42, 5:44 and 5:44 with 400 recovery.
I was pretty disappointed in these times, which were basically identical to last week's repeats. I was looking to go under sub-5:40 this week. I was probably just tired, or maybe I've plateaued for now and just need to keep battling before my times go back down again. Next week I'll go for 5:39 again.
Total miles (includes warm-up, intervals and cool-down): 9 miles
PM: 6 miles at 7:10 pace once again on the gravel shoulder of those same country roads I ran on Monday. This little out-and-back is becoming one of my favorite night running routes. A little tired but still had bounce.
Total miles for day: 15
Thursday
AM: 8.5 miles
PM: 4 miles (didn't have time for more)
Total miles for day: 12.5
Friday
9.05-mile tempo run
Averaged 6:16/mile for miles 2-8.
Felt pretty good and wore my racing singlet to get me in the fast-running mindset. Excellent workout. Decided to take the evening off to recover for Saturday's long run at Mohican.
Total miles for day: 9.05
Saturday
Mohican 100 course run with Paul R. and Bob P. Completed 29 challenging miles on sections of the blue, orange and green loops. We got lost a couple of times and had a few close encounters with snakes. Things got a little dicey during a 15-mile outing from the truck when we ran out of water and had no place to refill since the water in the park was turned off. At that point we had been out for over 5 hours and not even eaten lunch yet. The temperature was about 80 and we were feeling it. We had to borrow water from some mountain bikers. With about 8 miles to get back to the truck, we were most certainly red-lining it and might have been in trouble had the bikers not helped us. Overall, it was a great training run on the course but definitely not an outing for the faint of heart or inexperienced. I realized that Bob and I are similar runners in that we're both very strong and have the ability to keep going and go to "auto-pilot" when the mind goes South, as ours did yesterday when we were fighting dehydration and close to bonking. I also realized that the Mohican course is more challenging hill-wise than Burning River. It's a lot of ups and downs with few straight-aways. I think my strength will be a key advantage at Mohican. Took the night off to recover for Sunday.
Total miles for day: 29
Sunday
Ran with SERC in Solon. Completed 17.25 miles with Tim C. and Steve H. With it being Boston weekend, there were very few SERC members at the Sunday run. Felt pretty tired from yesterday's 29 but not too bad.
Total miles for day: 17.25
Total miles for week: 102
I haven't decided what my goal for next week is, except that I'm going 80+ and will get in quality track and tempo runs. I may go for 12 miles at marathon-pace (6:48) next Sunday.
Tuesday, April 15, 2008
Steve Prefontaine
Whenever I get down on my running--like after the 2007 Columbus Marathon when I failed to achieve a goal I should have achieved that day (sub-3)--I often think about the late, great Steve Prefontaine, maybe one of the toughest American runners of all time and a guy who I used to hear stories about when I was a young cross-country runner in the eighties. Pre was once quoted as saying, "Someone may beat me, but they are going to have to bleed to do it." The photo below says it all. 
Sunday, April 13, 2008
Training week 4/7-4/13 - 11 weeks to Mohican
I knew this week would be physically and mentally difficult. The goal was 100+ miles, including high-quality track and tempo workouts--all of which I accomplished (106.4 miles) amid some aches and pains in my right hamstring and Achilles tendon. Entering the week, I was really tired and worn-down from an all-out effort at the Spring Classic Half Marathon (which I'd originally planned to run as a tempo run but then I got caught up in the moment and went all-out). By Thursday, I started to feel stronger and felt pretty good on Saturday and Sunday as I closed in on and accomplished my goal for the week--105+quality miles. Here's how the week went:
Monday
AM: 6 miles
PM: 5.25 miles
Total miles for day: 11.25
Tuesday
AM: 9.05 miles
PM: 4.2 miles
Total miles for day: 13.25
Wednesday
AM: Track workout
3X1600 at 5:42, 5:42 and 5:43 with 400 recovery
I was really pleased with my times, especially as I was tired and had dead legs. This was a workout all about mind over matter. Next week my goal is to go below 5:40 for each 1600 and, if I'm up for it, to incorporate a fourth repeat.
Total miles (includes warmup, intervals and cooldown): 9 miles
PM: 5.2
Total miles for day: 14.2
Thursday
AM: 9.3 miles
PM: 4.15 miles
Total miles for day: 14.2
Friday
AM: Tempo run. Due to severe thunderstorms, I had to do my tempo run on my treadmill. Running in a massive downpour with thunder and lightening isn't my idea of a quality workout. Averaged a 6:18 pace for a total of 9 miles.
PM: Took the evening off to recover for weekend miles.
Total miles for day: 9
Saturday
AM: Long trail run from Lock 29 through Cuyahoga Valley National Park. Started at 7 a.m. with Paul R. and Dave S., a co-worker and newcomer to our Saturday morning group who I was glad to see. Paul, Dave and I completed 6.8 miles before meeting up with the 8:10 a.m. crew, going another 13.3 miles for a total of 20.1 miles for the morning.
PM: 5.15 miles easy
Total miles for day 25.2
Sunday
AM: Ran with SERC in Solon. 3-mile warm-up with Elizabeth H., followed by 12.65 miles with Kam L., Kurt M. and Jeff U. We argued about whether the best ultrarunners today would still be the best in the sport if the world's top marathoners (specifically Kenyan marathoners) competed in ultras. Of course, I landed on the side of ultrarunning, saying the Greatest of All Time/G.O.A.T. (a.k.a Yiannia Kouros), who has the 24-hour world record at 188 miles, would still beat most of the best marathoners at Spartathlon, etc. and that Scott Jurek would still be the odds-on-favorite at Western States. It was definitely a passionate argument among passionate runners. I added a little in the end to get me to over 15 for the morning. Felt pretty good--a little achy but good nonetheless.
PM: 4.4 miles at 7:45 pace
Total miles for day: 20.05
Total miles for week: 106.4
Next week, I'll go "back" to about 80-85 miles and focus on a really strong track workout on Tuesday or Wednesday and another intense tempo run.
Monday
AM: 6 miles
PM: 5.25 miles
Total miles for day: 11.25
Tuesday
AM: 9.05 miles
PM: 4.2 miles
Total miles for day: 13.25
Wednesday
AM: Track workout
3X1600 at 5:42, 5:42 and 5:43 with 400 recovery
I was really pleased with my times, especially as I was tired and had dead legs. This was a workout all about mind over matter. Next week my goal is to go below 5:40 for each 1600 and, if I'm up for it, to incorporate a fourth repeat.
Total miles (includes warmup, intervals and cooldown): 9 miles
PM: 5.2
Total miles for day: 14.2
Thursday
AM: 9.3 miles
PM: 4.15 miles
Total miles for day: 14.2
Friday
AM: Tempo run. Due to severe thunderstorms, I had to do my tempo run on my treadmill. Running in a massive downpour with thunder and lightening isn't my idea of a quality workout. Averaged a 6:18 pace for a total of 9 miles.
PM: Took the evening off to recover for weekend miles.
Total miles for day: 9
Saturday
AM: Long trail run from Lock 29 through Cuyahoga Valley National Park. Started at 7 a.m. with Paul R. and Dave S., a co-worker and newcomer to our Saturday morning group who I was glad to see. Paul, Dave and I completed 6.8 miles before meeting up with the 8:10 a.m. crew, going another 13.3 miles for a total of 20.1 miles for the morning.
PM: 5.15 miles easy
Total miles for day 25.2
Sunday
AM: Ran with SERC in Solon. 3-mile warm-up with Elizabeth H., followed by 12.65 miles with Kam L., Kurt M. and Jeff U. We argued about whether the best ultrarunners today would still be the best in the sport if the world's top marathoners (specifically Kenyan marathoners) competed in ultras. Of course, I landed on the side of ultrarunning, saying the Greatest of All Time/G.O.A.T. (a.k.a Yiannia Kouros), who has the 24-hour world record at 188 miles, would still beat most of the best marathoners at Spartathlon, etc. and that Scott Jurek would still be the odds-on-favorite at Western States. It was definitely a passionate argument among passionate runners. I added a little in the end to get me to over 15 for the morning. Felt pretty good--a little achy but good nonetheless.
PM: 4.4 miles at 7:45 pace
Total miles for day: 20.05
Total miles for week: 106.4
Next week, I'll go "back" to about 80-85 miles and focus on a really strong track workout on Tuesday or Wednesday and another intense tempo run.
Saturday, April 12, 2008
Quoted in Ohio Sports & Fitness Magazine
I was recently quoted by Mark Shelton in his Ohio Sports & Fitness Magazine column about using racing flats. Check out the story!
Tuesday, April 8, 2008
Breaking the elusive 3-hour barrier
Like many runners, my marathon goals have evolved quite a bit over the years. When I first decided to attempt the big, bad marathon – the 2004 Columbus Marathon – the goal was simple: to finish. But then after joining my then-local running club, the Wabash River Runner’s Club in Lafayette, Indiana, and adopting a semi-serious training regiment that got me to 50+ miles per week with a long run of 16-22 miles each Sunday, my goal changed from finishing Columbus to qualifying for Boston. Ultimately, I finished that first Columbus in 3:22, 11 minutes off a BQ time. But still, I am proud of that first time out of the marathoning gate.
The goal for my second marathon, the 2005 Cleveland Marathon, was to qualify for Boston with a sub-3:10 time. Honestly, I didn’t think I could maintain the necessary pace to do so, but I did. I remember the flood of emotion I experienced as I crossed the line at Cleveland. I’m a tough guy, but I’m not afraid to admit I cried when I qualified for Boston the first time. When you achieve an important personal goal, emotion often manifests itself.
For my next few marathons, the goal remained qualifying for Boston, which I managed to do on all counts except for the 2006 and 2007 Boston Marathons. I failed to BQ in both. Rest assured, though--I intend to BQ when I return to Beantown in 2009 to avenge the ass-kicking that course has given me both times I did it.
The 2007 Columbus Marathon was my first serious attempt at achieving a goal only a few years ago I thought wasn't even possible for me – breaking the elusive 3-hour barrier. For the elite runner, this barrier is an after-thought. For non-elites like I am, this barrier is a mighty achievement and one to be added to the obituary. I have long-suspected that once I break 3 hours, I will be able to do so as long as I maintain consistency in my training. That means regular speed-work at the track!
Back to the 2007 Columbus Marathon, my biggest failure as a runner. I didn’t break 3 hours for a number of reasons. First and foremost, I wasn’t smart in allowing myself to recover from the Burning River 100. I made the stupid decision of running the Erie Marathon in early September as a trainer—a day after running the Potato Stomp 9-miler in 57 minutes. Even though I was on the track prior to Columbus, my repeat times were pretty bad because my legs were still shot from the 100 miler and doing stupid stuff like running Erie. The result of my poor judgment post-Burning River: I finished the 2007 Columbus Marathon with a disappointing 3:05, a BQ and PR but certainly not a time you’d expect from a guy who was logging 80-100-mile weeks.
Having just run a 1:22 at the Cleveland Spring Classic Half Marathon and adopted a speed-work regiment, I now sense that my shot at sub-3 is better than ever before. There’s a formula that goes like this: half-marathon time times 2 plus 10 minutes equals your marathon time. For me, that formula has proven true. In March of 2005, I ran a half marathon in 1:29, only to BQ at the Cleveland Marathon two months later with a 3:08 (1:29x2=2:58+10 minutes=3:08). Today, that formula has me running the 2008 Cleveland Marathon in 2:54 (1:22x2=2:44+10 minutes=2:54). My attendance at this year’s Cleveland remains highly questionable due to personal circumstances.
Cleveland could involve a lot of drama. If I’m there, my own drama will be the pursuit of sub-3. But I have many friends, including Jeff U., who may also be at Cleveland in search of sub-3 unless he breaks that barrier in Boston, and Marc A., who will likely go sub-2:50 at Cleveland, who will be living their own dramas. Hopefully Jeff, Tim H., and I will be paced by Tim C., who could roll out of bed tomorrow and run a sub-3. Tim will keep us focused and motivated. Marc A. will be ahead of us.
If I’m unable to run Cleveland, I will look to the Columbus Marathon in the fall to break 3 hours. But in light of the facts that Cleveland is in my own backyard and is where I first qualified for Boston and have enjoyed decent success both times I’ve run it, breaking 3 there would certainly be special. I know it will not be easy, regardless of how hard I train, how many 1600s and tempos I run, and how focused I am.
Ultimately, mental toughness will be just as important as my physical conditioning and preparation. When mile 23 rolls around and I’m hurting badly with about 2:35-2:37 on the clock, I will have to dig deep to achieve my goal. When I round the corner to the finish and every second counts, I’ll have to dig even deeper. Hopefully, I’ll have friends with me and we’ll all be drawing strength from each other. It would be great if all of us could cross the line together, celebrating a truly special moment for ourselves and those who have supported and encouraged us along the way, which of course includes our families and the members of the Southeast Running Club.
The goal for my second marathon, the 2005 Cleveland Marathon, was to qualify for Boston with a sub-3:10 time. Honestly, I didn’t think I could maintain the necessary pace to do so, but I did. I remember the flood of emotion I experienced as I crossed the line at Cleveland. I’m a tough guy, but I’m not afraid to admit I cried when I qualified for Boston the first time. When you achieve an important personal goal, emotion often manifests itself.
For my next few marathons, the goal remained qualifying for Boston, which I managed to do on all counts except for the 2006 and 2007 Boston Marathons. I failed to BQ in both. Rest assured, though--I intend to BQ when I return to Beantown in 2009 to avenge the ass-kicking that course has given me both times I did it.
The 2007 Columbus Marathon was my first serious attempt at achieving a goal only a few years ago I thought wasn't even possible for me – breaking the elusive 3-hour barrier. For the elite runner, this barrier is an after-thought. For non-elites like I am, this barrier is a mighty achievement and one to be added to the obituary. I have long-suspected that once I break 3 hours, I will be able to do so as long as I maintain consistency in my training. That means regular speed-work at the track!
Back to the 2007 Columbus Marathon, my biggest failure as a runner. I didn’t break 3 hours for a number of reasons. First and foremost, I wasn’t smart in allowing myself to recover from the Burning River 100. I made the stupid decision of running the Erie Marathon in early September as a trainer—a day after running the Potato Stomp 9-miler in 57 minutes. Even though I was on the track prior to Columbus, my repeat times were pretty bad because my legs were still shot from the 100 miler and doing stupid stuff like running Erie. The result of my poor judgment post-Burning River: I finished the 2007 Columbus Marathon with a disappointing 3:05, a BQ and PR but certainly not a time you’d expect from a guy who was logging 80-100-mile weeks.
Having just run a 1:22 at the Cleveland Spring Classic Half Marathon and adopted a speed-work regiment, I now sense that my shot at sub-3 is better than ever before. There’s a formula that goes like this: half-marathon time times 2 plus 10 minutes equals your marathon time. For me, that formula has proven true. In March of 2005, I ran a half marathon in 1:29, only to BQ at the Cleveland Marathon two months later with a 3:08 (1:29x2=2:58+10 minutes=3:08). Today, that formula has me running the 2008 Cleveland Marathon in 2:54 (1:22x2=2:44+10 minutes=2:54). My attendance at this year’s Cleveland remains highly questionable due to personal circumstances.
Cleveland could involve a lot of drama. If I’m there, my own drama will be the pursuit of sub-3. But I have many friends, including Jeff U., who may also be at Cleveland in search of sub-3 unless he breaks that barrier in Boston, and Marc A., who will likely go sub-2:50 at Cleveland, who will be living their own dramas. Hopefully Jeff, Tim H., and I will be paced by Tim C., who could roll out of bed tomorrow and run a sub-3. Tim will keep us focused and motivated. Marc A. will be ahead of us.
If I’m unable to run Cleveland, I will look to the Columbus Marathon in the fall to break 3 hours. But in light of the facts that Cleveland is in my own backyard and is where I first qualified for Boston and have enjoyed decent success both times I’ve run it, breaking 3 there would certainly be special. I know it will not be easy, regardless of how hard I train, how many 1600s and tempos I run, and how focused I am.
Ultimately, mental toughness will be just as important as my physical conditioning and preparation. When mile 23 rolls around and I’m hurting badly with about 2:35-2:37 on the clock, I will have to dig deep to achieve my goal. When I round the corner to the finish and every second counts, I’ll have to dig even deeper. Hopefully, I’ll have friends with me and we’ll all be drawing strength from each other. It would be great if all of us could cross the line together, celebrating a truly special moment for ourselves and those who have supported and encouraged us along the way, which of course includes our families and the members of the Southeast Running Club.
Sunday, April 6, 2008
Training week 3/31-4/6 - 12 weeks to Mohican
This week I wanted to go back to 80-85 miles and straddle the line between having an intense training week and being well-rested enough for the Spring Classic Half Marathon on Saturday. I think I was able to do both.
Monday
4.5 miles easy
Tuesday
AM: 8.05 miles
PM: 4.2 miles
Total miles for day: 12.25
Wednesday
AM: This was my first speedwork session in a few months and it proved to be a rewarding experience as I prepare for the Cleveland Marathon and Mohican 100. Here's how it went:
Warmup with striders: 16:00 minutes
1600: 5:45
400R: 1:58
1600: 5:47
800R: 3:54
1600: 5:47
1600R: 7:39
Ran from track back home: 16:30
Total miles: 9.0
PM: 4.25 miles
Total miles for day: 13.25
Thursday
AM: 8.25 miles
PM: 4.5 miles
Total miles for day: 12.75
Friday
8.4 miles on the Bridal Trail in South Chagrin Reservation
Saturday
Finished the Cleveland Spring Classic Half Marathon in 1:22:48, finishing 8th overall to set a new half-marathon PR. This was one of my best races, and I didn't even really taper for it except for not doing my night run on Friday and a tempo during the week.
Warmup and cooldown totals: 4.25 miles
Total miles for the day: 17.4
Sunday
Ran with SERC 15 miles, holding about a 7:45 pace. I was a little sore and tired from Saturday's half marathon so I decided to take it easy on Sunday and recover for next week's 100 miles.
Total miles for day: 15 miles
Total miles for week: 82.5
Next week's goal is 100-105 miles, with a strong speedwork session sometime on Tuesday or Wednesday where I want to do 4x1600s at an average of 5:43 pace.
Monday
4.5 miles easy
Tuesday
AM: 8.05 miles
PM: 4.2 miles
Total miles for day: 12.25
Wednesday
AM: This was my first speedwork session in a few months and it proved to be a rewarding experience as I prepare for the Cleveland Marathon and Mohican 100. Here's how it went:
Warmup with striders: 16:00 minutes
1600: 5:45
400R: 1:58
1600: 5:47
800R: 3:54
1600: 5:47
1600R: 7:39
Ran from track back home: 16:30
Total miles: 9.0
PM: 4.25 miles
Total miles for day: 13.25
Thursday
AM: 8.25 miles
PM: 4.5 miles
Total miles for day: 12.75
Friday
8.4 miles on the Bridal Trail in South Chagrin Reservation
Saturday
Finished the Cleveland Spring Classic Half Marathon in 1:22:48, finishing 8th overall to set a new half-marathon PR. This was one of my best races, and I didn't even really taper for it except for not doing my night run on Friday and a tempo during the week.
Warmup and cooldown totals: 4.25 miles
Total miles for the day: 17.4
Sunday
Ran with SERC 15 miles, holding about a 7:45 pace. I was a little sore and tired from Saturday's half marathon so I decided to take it easy on Sunday and recover for next week's 100 miles.
Total miles for day: 15 miles
Total miles for week: 82.5
Next week's goal is 100-105 miles, with a strong speedwork session sometime on Tuesday or Wednesday where I want to do 4x1600s at an average of 5:43 pace.
Saturday, April 5, 2008
Spring Classic results
Our running club, the Cleveland Southeast Running Club, had an awesome day at the Spring Classic Half Marathon in Strongsville. Everyone had a great showing and should feel confident going into the new season. Here's a run-down of who did what:
Kam L.: 1:16 (2nd overall)
Marc A.: 1:20 (6th overall)
Mike R: 1:22 (7th overall)
Jeff U.: 1:23 (11th overall)
Tim H.: 1:27 (13th overall)
Eileen M.: 1:36:07 (1st in age division)
If I missed anyone in the club, I am very sorry and will add their name.
I am so proud to be a member of a running club with such devoted and excellent runners. This winter we all worked very hard toward our goals and these times reflect that hard work. Kam's going to have a great Boston--hopefully the sub-2:30 he wants--and Jeff and Marc are set up nicely for a sub-3 at Boston and Cleveland, respectively. I hope Eileen finds a spring marathon where she can go for her goals.
How did I do? I PR'ed with a 1:22 (6:18 per mile), finishing 8th overall behind a very speedy Marc A. and Mike R.. I tried catching them but they had too much speed for me. All those speedwork sessions with Mark G. has Marc A. running like an animal--he's come so far so fast. It was a great day for me. The Asics DS Trainers were awesome and now I'm hooked on light-weight trainers as race shoes. I maintained a pretty steady pace and, in the end, dropped the hammer and ran the last mile around 5:50. I knew after passing the 12-mile mark that I had a shot at 1:23 and so I went for it, actually coming in one minute lower. Kam was there at 12.5 miles and gave me the encouragement I needed to do it.
I learned something about myself today. I'm faster than I thought--not super-fast by any stretch, but faster than I'd originally thought. With my strength and endurance, it's vital that I remain dedicated to speedwork and then, maybe then, I can achieve whatever potential I have.
I also learned I can't race half-ass. The 1:27 I originally wanted to do wasn't going to be an all-out effort. When I put on a number, I want to go all-out--because I love racing and am a competitor. Today I did that. And now I have a nice confidence-booster going into the Cleveland Marathon, which hopefully I'll be able to run because I think I have the best shot I've ever had at sub-3. According to Greg McMillan's Web site, my 1:22 today translates into a 2:54 marathon. That would be a dream come true. We'll see....
Tomorrow's plan is about 15 miles at easy pace (with SERC) to finish the week at about 85 miles. For now, I'm celebrating a great day for all of us in SERC who ran the Spring Classic in fine fashion. Each of us should be proud.
Kam L.: 1:16 (2nd overall)
Marc A.: 1:20 (6th overall)
Mike R: 1:22 (7th overall)
Jeff U.: 1:23 (11th overall)
Tim H.: 1:27 (13th overall)
Eileen M.: 1:36:07 (1st in age division)
If I missed anyone in the club, I am very sorry and will add their name.
I am so proud to be a member of a running club with such devoted and excellent runners. This winter we all worked very hard toward our goals and these times reflect that hard work. Kam's going to have a great Boston--hopefully the sub-2:30 he wants--and Jeff and Marc are set up nicely for a sub-3 at Boston and Cleveland, respectively. I hope Eileen finds a spring marathon where she can go for her goals.
How did I do? I PR'ed with a 1:22 (6:18 per mile), finishing 8th overall behind a very speedy Marc A. and Mike R.. I tried catching them but they had too much speed for me. All those speedwork sessions with Mark G. has Marc A. running like an animal--he's come so far so fast. It was a great day for me. The Asics DS Trainers were awesome and now I'm hooked on light-weight trainers as race shoes. I maintained a pretty steady pace and, in the end, dropped the hammer and ran the last mile around 5:50. I knew after passing the 12-mile mark that I had a shot at 1:23 and so I went for it, actually coming in one minute lower. Kam was there at 12.5 miles and gave me the encouragement I needed to do it.
I learned something about myself today. I'm faster than I thought--not super-fast by any stretch, but faster than I'd originally thought. With my strength and endurance, it's vital that I remain dedicated to speedwork and then, maybe then, I can achieve whatever potential I have.
I also learned I can't race half-ass. The 1:27 I originally wanted to do wasn't going to be an all-out effort. When I put on a number, I want to go all-out--because I love racing and am a competitor. Today I did that. And now I have a nice confidence-booster going into the Cleveland Marathon, which hopefully I'll be able to run because I think I have the best shot I've ever had at sub-3. According to Greg McMillan's Web site, my 1:22 today translates into a 2:54 marathon. That would be a dream come true. We'll see....
Tomorrow's plan is about 15 miles at easy pace (with SERC) to finish the week at about 85 miles. For now, I'm celebrating a great day for all of us in SERC who ran the Spring Classic in fine fashion. Each of us should be proud.
Thursday, April 3, 2008
Spring Classic strategy
I'm going to try to hit about 80-85 miles this week, training "through" the Spring Classic 1/2 Marathon, which means I'll use it as a tempo run. At last November's Fall Classic 1/2 Marathon, which is run on the same course and is organized by the same group (Cleveland West Road Runners), I ran a 1:24 and won my age group. But that was a key event for me and I'd tapered one week for it, hoping to vindicate myself after a disappointing Columbus Marathon. With the Spring Classic being a training run for me, I'm looking at a goal time of 1:27.
As part of my overall planning, here's what I'm going to do the day of the Spring Classic:
Warmup: 2-3 miles super-easy pace with striders
Spring Classic: 13.1 miles at tempo pace with a 1:27 goal
Cooldown: 1 mile easy
PM Run: 4 miles easy
Total for day: 20-21 miles
Then on Sunday I'll allow for some recovery, shooting for 14 miles at easy pace. The next week (4/7-4/13) I'm going to aim for another 100+ mile week with speedwork on probably Wednesday.
As part of my overall planning, here's what I'm going to do the day of the Spring Classic:
Warmup: 2-3 miles super-easy pace with striders
Spring Classic: 13.1 miles at tempo pace with a 1:27 goal
Cooldown: 1 mile easy
PM Run: 4 miles easy
Total for day: 20-21 miles
Then on Sunday I'll allow for some recovery, shooting for 14 miles at easy pace. The next week (4/7-4/13) I'm going to aim for another 100+ mile week with speedwork on probably Wednesday.
Wednesday, April 2, 2008
Speedwork update
I got in my speedwork...at 5:30 a.m. this morning. And I felt great afterward! Here's a quick rundown of how it went:
Warmup (ran from home to the track with striders once on the track): 16:00
1600: 5:45
400R: 1:58
1600: 5:47
800R: 3:54
1600: 5:47
Cooldown (ran 1600 at recovery pace, then headed home): 24:00
Total miles for morning: 9
Then tonight I covered 4.25 miles at easy pace.
Total miles for the day: 13.25
A few times during the morning's speedwork I got a little winded, but not badly, and I never experienced muscle burn. It was just a good, hard, natural effort.
I'm going to try to make the SERC track workout next Tuesday in Solon, if it's happening.
Warmup (ran from home to the track with striders once on the track): 16:00
1600: 5:45
400R: 1:58
1600: 5:47
800R: 3:54
1600: 5:47
Cooldown (ran 1600 at recovery pace, then headed home): 24:00
Total miles for morning: 9
Then tonight I covered 4.25 miles at easy pace.
Total miles for the day: 13.25
A few times during the morning's speedwork I got a little winded, but not badly, and I never experienced muscle burn. It was just a good, hard, natural effort.
I'm going to try to make the SERC track workout next Tuesday in Solon, if it's happening.
Tuesday, April 1, 2008
I am holding myself accountable with speedwork
Tomorrow morning I am doing my first session of speedwork in quite a while. I haven't done speedwork consistently since last October, when I was trying to come back from the Burning River 100 and was still shot from the race and going no where fast as I prepared for the Columbus Marathon. At Columbus, I ran a disappointing 3:05, hitting the 20-mile mark in like 2:17 and running out of gas because I hadn't developed my race legs.
Anyway, there is no longer any room for excuses in not doing speedwork--actually, there are never any excuses for a serious runner not to do speedwork. If I want to be a better runner and accomplish my goals (namely a sub-3-hour marathon), I can't just do tempos and long runs; I must also do weekly speedwork. Here is what I'm doing tomorrow, with the understanding that I only have about 65 minutes with which to work:
20 minute warmup with striders
1600 at 5:38 pace
400 cooldown
1600 at 5:38 pace
400 cooldown
1600 at 5:38 pace or better
400 cooldown
15-20 minute cooldown
Unfortunately, tomorrow morning it will be cold--29 degrees. I will still get in my speedwork but may have to exercise good judgment with pacing to avoid injury. If it's raining, I will do my speedwork on my treadmill. Either way, speedwork begins tomorrow. I will report back on how it goes. This blog will keep my accountable.
Anyway, there is no longer any room for excuses in not doing speedwork--actually, there are never any excuses for a serious runner not to do speedwork. If I want to be a better runner and accomplish my goals (namely a sub-3-hour marathon), I can't just do tempos and long runs; I must also do weekly speedwork. Here is what I'm doing tomorrow, with the understanding that I only have about 65 minutes with which to work:
20 minute warmup with striders
1600 at 5:38 pace
400 cooldown
1600 at 5:38 pace
400 cooldown
1600 at 5:38 pace or better
400 cooldown
15-20 minute cooldown
Unfortunately, tomorrow morning it will be cold--29 degrees. I will still get in my speedwork but may have to exercise good judgment with pacing to avoid injury. If it's raining, I will do my speedwork on my treadmill. Either way, speedwork begins tomorrow. I will report back on how it goes. This blog will keep my accountable.
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