Distance: 6 miles
Time: 46:39 minutes
Pace: 7:47/mi
Comments: After a day off and a day slack, I felt a bit rusty out there but got through the effort with a strong showing, nonetheless.
I did a pretty good stretch beforehand but used the first mile as he warm-up. I tried to keep from doing anything at all fancy but I still came through with a much quicker pace than I expected.
Most of this run was through the magic of disassociation. I really didn't focus on my running much at all. Which is probably best because I really haven't felt very motivated this week. Probably the result of the massive mileage over the past two weeks.
Wednesday, November 1, 2006
Tuesday, October 31, 2006
Recovery Run
Distance: 2.33 miles
Time: 16:37 minutes
Pace: 7:13/mi
Comments: A recovery run done a bit faster than I planned so I cut it short.
I've been very tired since my long run and I didn't feel any real need to push myself today. Add to that the fact I have new shoes, I didn't stretch properly and I was playing around with a new stride the whole way... well, I think slacking off was called for.
Last night I was reading the chapter in the The Competitive Runner's Handbook that discusses the difference between a ball-heel versus heel-ball footstrike. The latter being the most common for the average runner but the former being the form for most racers.
I vaguely remember this from when I raced in high school but it went hand-in-hand with the emphasis on form - drive off the back foot, drive up with the knees and drive down with the arms.
So, I spent a lot of this run playing around with these different forms looking for how they could be integrated into my regular running stride.
The danger in this is, by changing the mechanics of your stride dramatically, you risk injury. So, cutting the run short seemed the wise option. As it was, the little changes gave me a heck of a lot more acceleration than I expected. Thus the relatively quick pace for the "recovery" run.
Time: 16:37 minutes
Pace: 7:13/mi
Comments: A recovery run done a bit faster than I planned so I cut it short.
I've been very tired since my long run and I didn't feel any real need to push myself today. Add to that the fact I have new shoes, I didn't stretch properly and I was playing around with a new stride the whole way... well, I think slacking off was called for.
Last night I was reading the chapter in the The Competitive Runner's Handbook that discusses the difference between a ball-heel versus heel-ball footstrike. The latter being the most common for the average runner but the former being the form for most racers.
I vaguely remember this from when I raced in high school but it went hand-in-hand with the emphasis on form - drive off the back foot, drive up with the knees and drive down with the arms.
So, I spent a lot of this run playing around with these different forms looking for how they could be integrated into my regular running stride.
The danger in this is, by changing the mechanics of your stride dramatically, you risk injury. So, cutting the run short seemed the wise option. As it was, the little changes gave me a heck of a lot more acceleration than I expected. Thus the relatively quick pace for the "recovery" run.
Monday, October 30, 2006
New Shoes: Brooks Adrenaline GTS 6
On Saturday, I headed over to Performance Footwear in Tempe and picked up a new pair of shoes. Although I just picked up a new pair two weeks ago but my training miles are really piling up and it ain't a bad idea to alternate pairs under these conditions.
More importantly, I should have a good read on which shoe I like best for my long runs by early December or six weeks out from the race. That's when I'll buy the pair that I'll run the marathon in.
Anyhoo, I ended up buying the Brooks Adrenaline GTS 6. I tried these on two weeks ago and liked them but opted for the Sacony Grid Omni 5 because of the comfort factor. The Brooks have a more firm 'feel' to them but not at all the bulky sensation I associate with the motion control boots I was wearing previously.
I also tried the Mizuno Nirvana 2 (not bad, loose in the heel), the Brooks Trance 6 (goofy looking, weird feel) and the Saucony Hurricane 8 (uneven feel, rubs the ball of the foot). But the Adrenaline GTS 6 was by far the best of the bunch.
I also stocked up on Balega hidden comfort socks. The double layer socks I tried last time just didn't fit my feet (the large was too small and the extra large was too big). The Balegas are thin socks with a moisture-free fabric that seems to work for my feet. I have had none of the blister issues that previously plagued me (of course that might be the shoes, as well).
More importantly, I should have a good read on which shoe I like best for my long runs by early December or six weeks out from the race. That's when I'll buy the pair that I'll run the marathon in.
Anyhoo, I ended up buying the Brooks Adrenaline GTS 6. I tried these on two weeks ago and liked them but opted for the Sacony Grid Omni 5 because of the comfort factor. The Brooks have a more firm 'feel' to them but not at all the bulky sensation I associate with the motion control boots I was wearing previously.
I also tried the Mizuno Nirvana 2 (not bad, loose in the heel), the Brooks Trance 6 (goofy looking, weird feel) and the Saucony Hurricane 8 (uneven feel, rubs the ball of the foot). But the Adrenaline GTS 6 was by far the best of the bunch.
I also stocked up on Balega hidden comfort socks. The double layer socks I tried last time just didn't fit my feet (the large was too small and the extra large was too big). The Balegas are thin socks with a moisture-free fabric that seems to work for my feet. I have had none of the blister issues that previously plagued me (of course that might be the shoes, as well).
Sunday, October 29, 2006
Marathon Training Summary: Week 5
Distance: 45 miles
Time: 6 hours 15 minutes
Comments: A solid, if unspectacular week. I simply wanted to get in a second week of quality miles and that mission was accomplished.
But the lack of speed work and hill work was clearly evident and the pacing of my workouts is lackluster as well. It's a lot of good miles, but not much else.
I also was feeling very tired toward the end of this week. My long run was a much better effort than I anticipated given how I felt on Friday and Saturday. It's clear a pull-pack is necessary at this point or I might be putting myself in danger of injury.
I went over to my storage shed last week and dug out my copy of Joe Henderson's Marathon Training which I bought five years ago when I last tried to train for a marathon.
First off, this is not the best book to pick up if you are looking to run your first marathon. It is essentially a day-by-day guide for a 100-day training regimine. Each week is a chapter and there are entries for each day that have information, tips and interviews to help you along.
So it works a lot better as a companion book with a more formal style training guide. The thing it has that is very helpful is a day-by-day training diary for you to fill out. This includes all the pertinant information you will need to record as you go through the training process.
And this is where the book helped me. Looking back, I didn't make it more than two weeks into the training before giving in. I had amassed a few months of running before getting going so it wasn't the usual start n' stop of a first timer. But my handful of entries are very telling.
I had my left knee issues pretty much from the start and I was trying to do way too much mileage from the get go. My day one target was 12 miles. Not bright. Which didn't matter much since I almost never got more than half of any workout I planned.
So it looks like that disaster paved the way for the progress I am making now. Not sure if that is a reccomendation for the book, but it sure is a plug for starting a training diary - or blog, as I have done this time.
Anyhow, taking a page from that book, this is my cutback week. I've piled on almost 90 miles in the past two weeks and that's a bit much. I'm shooting for a bit less although I will be trying to include track and hill workouts for intensity.
Injury update: I got through the week surprisingly well on the injury front. Mostly, it was the usual suspects. There is the continual tightness in certain areas like the side of the quads that just seems to be a part of my lot for now. I have also had a problem with the tendons on the top of my left foot. The new shoes seem to rub against it and it has become sore. And there is this bloody toe thing that needs to get solved, post haste, as well.
Time: 6 hours 15 minutes
Comments: A solid, if unspectacular week. I simply wanted to get in a second week of quality miles and that mission was accomplished.
But the lack of speed work and hill work was clearly evident and the pacing of my workouts is lackluster as well. It's a lot of good miles, but not much else.
I also was feeling very tired toward the end of this week. My long run was a much better effort than I anticipated given how I felt on Friday and Saturday. It's clear a pull-pack is necessary at this point or I might be putting myself in danger of injury.
I went over to my storage shed last week and dug out my copy of Joe Henderson's Marathon Training which I bought five years ago when I last tried to train for a marathon.
First off, this is not the best book to pick up if you are looking to run your first marathon. It is essentially a day-by-day guide for a 100-day training regimine. Each week is a chapter and there are entries for each day that have information, tips and interviews to help you along.
So it works a lot better as a companion book with a more formal style training guide. The thing it has that is very helpful is a day-by-day training diary for you to fill out. This includes all the pertinant information you will need to record as you go through the training process.
And this is where the book helped me. Looking back, I didn't make it more than two weeks into the training before giving in. I had amassed a few months of running before getting going so it wasn't the usual start n' stop of a first timer. But my handful of entries are very telling.
I had my left knee issues pretty much from the start and I was trying to do way too much mileage from the get go. My day one target was 12 miles. Not bright. Which didn't matter much since I almost never got more than half of any workout I planned.
So it looks like that disaster paved the way for the progress I am making now. Not sure if that is a reccomendation for the book, but it sure is a plug for starting a training diary - or blog, as I have done this time.
Anyhow, taking a page from that book, this is my cutback week. I've piled on almost 90 miles in the past two weeks and that's a bit much. I'm shooting for a bit less although I will be trying to include track and hill workouts for intensity.
Injury update: I got through the week surprisingly well on the injury front. Mostly, it was the usual suspects. There is the continual tightness in certain areas like the side of the quads that just seems to be a part of my lot for now. I have also had a problem with the tendons on the top of my left foot. The new shoes seem to rub against it and it has become sore. And there is this bloody toe thing that needs to get solved, post haste, as well.
Long Run
Distance: 17 miles
Time: 2:28:51 minutes
Pace: 8:45/mi
Comments: A long, tough run but a good effort, overall.
I did some stretching before heading out and walked at least half-a-mile to the start point as a warm-up. I knew I wanted a better pace than last week but not so much it made the run impossible.
The weather, overcast and a touch chilly to start out, was perfect for this run. I just concentrated on the pace and keeping things under control. Knowing the route helped a great deal, I must admit.
Overall I felt good almost the whole way. Early on I had some feelings of wanting to give in, but that seems to have been laziness rather than any specific problem.
So now it is a pull-back week and, after that, preparing for the 10K race in Phoenix. Then I have a half-marathon a few weeks later. So this run is the longest distance I will run for at least a month.
Time: 2:28:51 minutes
Pace: 8:45/mi
Comments: A long, tough run but a good effort, overall.
I did some stretching before heading out and walked at least half-a-mile to the start point as a warm-up. I knew I wanted a better pace than last week but not so much it made the run impossible.
The weather, overcast and a touch chilly to start out, was perfect for this run. I just concentrated on the pace and keeping things under control. Knowing the route helped a great deal, I must admit.
Overall I felt good almost the whole way. Early on I had some feelings of wanting to give in, but that seems to have been laziness rather than any specific problem.
So now it is a pull-back week and, after that, preparing for the 10K race in Phoenix. Then I have a half-marathon a few weeks later. So this run is the longest distance I will run for at least a month.
Saturday, October 28, 2006
Training Run
Distance: 4 miles
Time: 37:36 minutes
Pace: 9:24/mi
Comments: Very much a recovery run. The two weeks of high mileage are showing their toll. I slept close to 12 hours in the last 24 and I ain't been real spry when awake.
But it was kind of nice to get out and just do a nice easy jog with this one. No stretch. No warmup. Just getting out on the sidewalk and keeping it slow and steady.
Time: 37:36 minutes
Pace: 9:24/mi
Comments: Very much a recovery run. The two weeks of high mileage are showing their toll. I slept close to 12 hours in the last 24 and I ain't been real spry when awake.
But it was kind of nice to get out and just do a nice easy jog with this one. No stretch. No warmup. Just getting out on the sidewalk and keeping it slow and steady.
Friday, October 27, 2006
Training Run
Distance: 6 miles
Time: 51:00 minutes
Pace: 8:30/mi
Comments: I was a little bit tired today but not like I was earlier this week. Despite that, I got in a solid run at close to the pace I was shooting for.
I stretched pretty well before heading out and started with a relatively slow pace. It was one of those runs where, just about the point I started getting into my groove I started getting the "I don't wanna's" as well. But there really wasn't any good reason for them.
So I just focused on the next mile marker and churned it out. Overall the run felt good and I was in control of it the whole way - I just wasn't into it like I prefer to be.
Time: 51:00 minutes
Pace: 8:30/mi
Comments: I was a little bit tired today but not like I was earlier this week. Despite that, I got in a solid run at close to the pace I was shooting for.
I stretched pretty well before heading out and started with a relatively slow pace. It was one of those runs where, just about the point I started getting into my groove I started getting the "I don't wanna's" as well. But there really wasn't any good reason for them.
So I just focused on the next mile marker and churned it out. Overall the run felt good and I was in control of it the whole way - I just wasn't into it like I prefer to be.
Thursday, October 26, 2006
Training Run
Distance: 8 miles
Time: 58:08 minutes
Pace: 7:16/mi
Comments: Finally... a good run this week.
I woke up feeling rested and with a decent amount of energy. I think this is partly the recovery run, partly eating better yesterday and partly having enough time pass from the long run to get back into things. Having ideal weather didn't hurt either.
I stretched very well and then did a pretty concentrated warm up jog before actually starting the run. I also did a bit of area-specific stretching after the warm-up jog to be extra careful.
Started the run at a nice even, nothing-fancy kind of pace. I knew I had a lot more in the tank than on Tuesday or Wednesday so I focused on keeping a steady pace for the bulk of the run.
At the 5.5 mile point I started warming up a bit and kicked it in for the last two miles. Thats WAY too early for a realistic race kick but I wanted to get to the edge of my threshold today while I had the opportunity.
Overall, a strong run with no real unpleasant side effects. One to enjoy.
Time: 58:08 minutes
Pace: 7:16/mi
Comments: Finally... a good run this week.
I woke up feeling rested and with a decent amount of energy. I think this is partly the recovery run, partly eating better yesterday and partly having enough time pass from the long run to get back into things. Having ideal weather didn't hurt either.
I stretched very well and then did a pretty concentrated warm up jog before actually starting the run. I also did a bit of area-specific stretching after the warm-up jog to be extra careful.
Started the run at a nice even, nothing-fancy kind of pace. I knew I had a lot more in the tank than on Tuesday or Wednesday so I focused on keeping a steady pace for the bulk of the run.
At the 5.5 mile point I started warming up a bit and kicked it in for the last two miles. Thats WAY too early for a realistic race kick but I wanted to get to the edge of my threshold today while I had the opportunity.
Overall, a strong run with no real unpleasant side effects. One to enjoy.
Wednesday, October 25, 2006
Training Run
Time: 34:53 minutes
Pace: 8:72/mi
Comments: I woke up feeling pretty tired and it didn't get better as the morning wore on. I felt pretty run down mentally and physically.
So I considered skipping the run but decided to put it in anyway since I had only planned a 4 mile recovery run for today. I figured doing it would give me a small sense of accomplishment for today and, with luck, help me work out the soreness in my legs some.
So I went around the block at a pretty relaxed pace. The high humidity for today made it pretty tough despite the low-impact rate of progress.
I'd like to do a hill workout tomorrow but, if I continue to feel like this, I probably should consider a more limited effort.
Tuesday, October 24, 2006
Training Run
Distance: 6 miles
Time: 43:45 minutes
Pace: 7:18/mi
Comments: A tough one, although I ended up doing it pretty damn quick.
I stretched well and did a warm-up run beforehand. That had me a bit concerned because I felt pretty dragged out. But I got the actual run going and had a bit more pep than I expected.
But the whole route was a battle. I actually cut back from my beginning pace after half-a-mile or so since it was clear things were going to get tough. From there on I just lowered my head and concentrated on grinding it out.
It was clearly a bit humid today and probably had a lot to do with the problem. While the dreaded ice bath may have helped my recovery from the long run on Sunday, it clearly didn't belay the tiredness factor of putting in a 43-mile week.
Time: 43:45 minutes
Pace: 7:18/mi
Comments: A tough one, although I ended up doing it pretty damn quick.
I stretched well and did a warm-up run beforehand. That had me a bit concerned because I felt pretty dragged out. But I got the actual run going and had a bit more pep than I expected.
But the whole route was a battle. I actually cut back from my beginning pace after half-a-mile or so since it was clear things were going to get tough. From there on I just lowered my head and concentrated on grinding it out.
It was clearly a bit humid today and probably had a lot to do with the problem. While the dreaded ice bath may have helped my recovery from the long run on Sunday, it clearly didn't belay the tiredness factor of putting in a 43-mile week.
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