Recovery Run

Distance: 4 miles
Time: 31:20
Pace: 7:50/mi

Comments: The first run of the new year and it was... well, it wasn't an optimum experience.

I started out very very very sore. My upper quads rebelled every footfall for the first half mile - that damned left psoas in particular. By the mile-and-a-half point the left hip and lower left back were quite unhappy and the unpleasantness in the right knee began to make itself known.

I pretty much had to fend off the aches the whole way. The run itself wasn't too bad, I got the strength and the form just lack in the execution department due to the pains.

New Year's Resolutions

Well, I made it a pretty far way last year. I started by skipping out on the New Year's Eve run and feeling even more guilty when I saw the Rock 'n Roll Arizona TV coverage a few weeks later.

So I got pissed off, got off my ass and started putting into the miles. I also started this little blog to document the effort.

Over the next 12-months I was able to put in two 10K's, a 5K and one half-marathon (a listing of them can be found here). Mostly, though, it was a year of building myself up and establishing a solid routine to base actual race training on.

I've mostly run alone due to my weird South/North America living situation. Despite that I've made a few running friends that have gotten me through the tough spots. If any of you are reading this - and I'm pretty sure you know who you are - thanks a lot, guys.

So, in two weeks I'll be at the starting line of my primary goal over the last twelvemonth, running my first marathon. Obviously, I'd prefer performing at the maximum level possible and making my next goal - running the Boston Marathon - possible.

After that... well, I'd like to put in a South America marathon during the year and, if all goes as planned, I'd love to hop over to Australia for the 2007 Blackmores Sydney Marathon on Sept. 23.

But, for today, I think it's more important to take a minute to look back and consider what I've been able to accomplish. And try my level best to heal up for the coming challenge.

2006 NYE Midnight Madness 3 mile Run/Walk

Race: NYE Midnight Madness 3 mile Run/Walk
Official Time: 20:45
Actual Time: 20:38

The idea was to get in a nice relaxed little run here a fortnight prior to the marathon. No pressure. No strain. Just enjoy the thing.

So, of course, I found myself pushing it. The pace works out to 6:40 per mile or so. The first one was relatively slow so I'm a bit nervous to think what the mile two split actually was.

I headed out a bit early due to my uncertainty about the New Year's Eve traffic and unfamiliarity with the location. It turned out to be no problem at all so I got there almost an hour before the race. I got my bib and my t-shirt and just sort of waited around.

It was pretty chilly. I wore my gloves and chullo as well as a long sleeve shirt over my running shirt. It was not quite enough for standing around but that meant it would be perfect for the run itself.

One runner showed up dressed like Father Time so I got a pic with him to prove I was there. Ended up beating him too, an effort I am desperately hoping is rife with symbolism rather than irony.

Folks were pretty laid back. Lotsa kids. They mixed the walkers with the runners due to the small field and the use of chips for timing. Even though there were more than 300 of us it really gave the thing a more relaxed atmosphere in comparison to most races where the runners tend to be uptight prior to the starting horn.

I started completely cold. No warmup whatsoever. The idea was to get a marathon start - since every guide I have read says don't waste energy on the warmup. The result was a pretty rough first half mile as my sore legs reacted to every single step.

After mile one I began to warm up and, sure enough, found myself pushing the pace due to the race situation. at almost the two mile mark problems showed up. The right knee ache that makes it sort of lock a little showed up and the soreness in the upper left quad in the hip area was rather acute.

I tryed fiddling with the pace and after about half a mile it eased up enough for me to give it a good stride for the last mile. I didn't kick super hard for the end but tried to stay on that steady quick pace that I fell into on the final mile.

I ended up finishing 23rd overall and 2nd in my age group. They gave all of us who beat Father Time a 2007 appointment book. Which was pretty nice of 'em.

Afterward they gave us a pretty decent bowl of chili, or what they called chili (sorry guys, real chili doesn't have beans.) They also had a raffle and awards presentation afterward but I just got in the truck and headed back to my sister's party for the turning over of the calendar.

Typically, I can't stand New Year's Eve but, I have to say, this was not a bad way to spend it. You finish the year with a sense of accomplishment and you start the next one with sore legs rather than a sore head. I can't argue with that.

Conditions:

Start: 10:30 p.m.
Surface: concrete/asphalt
Weather: night/clear
Temperature: 47 degrees
Humidity: 68 percent
Wind: calm
Location: Phoenix, Arizona
Shoes: Adrenaline GTS 6

Marathon Training Summary: Week 14

Distance: 18 miles
Time: 2 hours 15 minutes

Comments: A very limited week due to my ongoing battle with overtraining. I went out only when I felt pretty good and cut the runs short the instant they felt at all uncomfortable.

As a result I only got in two four-mile runs during the week, a substantially shortened long run and a funsies race to top it off. Not bad, overall.

The achyness from running the long miles of the last month has lasted much much longer than I expected. I'm becoming very nervous about the ability of my legs to bounce back in time for the marathon.

Despite that, I clearly have the strength in the legs for the effort. I've even noticed the muscle definition has become substantially pronounced in the past few weeks.

With just two weeks until the race I'm starting to feel a bit of anxiety about the thing. Every time I go back through the past times and future projections I get reminded how close a thing this is going to be for me.

This week I plan on doing a few low-impact runs, maybe one tempo run and a not-terribly-long run on saturday. Mostly, the goal this week is rest and recovery. My sister and I might drive the route at some point to get a look at the geography of the thing as well.

My training focus for the week will, instead, be more on nutrition. I need to be piling up the carbs and nutrients big time now my body is using them as fast as I consume them. I'll be trying to get regular meals as well as mid-meal snacks that work toward this.

A lot of running guides I've run across warn about the taper week weight gain - something I don't think is much of an issue for me.

Injury update: The calf issues seem to have ceded to the background but two very worrisome issues remain. The first is the ache in my left hip that seems to be connected with the upper quads. I find myself favoring it a lot around the house and when I shift gears in the truck it is tough to lift the leg. It seems to ease up after I start running but that's not very reassuring.

The other problem is the pain on the outside of my right knee when I get into the run. I cut short my long run due to this and it was an issue during my race. My masseuse said there was a lot of tightness up the outside of the leg, particularly focused on the muscles supporting the knee. My hope is rest and another session will make progress to resolving this issue at least.

Training Run

Distance: 7 miles
Time: 52:13
Pace: 7:27/mi

Comments: I felt pretty good this morning so I decided to try and put in a decent amount of mileage today, 10 miles. But, after getting started, my legs let me know they are still not completely recovered. So I cut it short at 7 miles and walked the two miles home.

Despite the achyness it was a pretty good run. I feel strong and, if I have enough time to heal up, I should be able to do well for the race. My pace was pretty good and my mechanics seem to still be there.

I do need to make sure I don't push too hard in the next two weeks. It is that logic that lead me to take an extra rest day yesterday as well as parsing this effort. I'll do the midnight run tomorrow - it's just 3 miles - but not at a blistering pace, by any means.

Training run

Distance: 4 miles
Time: 30:56
Pace: 7:44/mi

Comments: I am still extremely sore from the long run on Sunday. I spent most of yesterday off my feet with my legs elevated but I'm still stepping around gingerly and getting started on the run isn't pleasant.

I felt I could put in my six miles today if I pushed it a bit but, once again, I don't really feel the need to push myself too much these last few weeks. The danger - an injury - far outweighs any possible benefit.

So I did once around the block and that was enough. It was chilly, a bit wet and somewhat breezy. Normally ideal running conditions but, given my achy state, just a cumulative consideration for my ongoing state of misery.

But, overall, it was a pretty nice run and I felt pretty good the whole way through.

Recovery Run

Distance: 4 miles
Time: 31:37
Pace: 7:54/mi

Comments: I clearly am not over the pounding of Sunday and the weeks prior. But, in context, I performed pretty well.

I took yesterday off and visited the masseuse. The work she did on the calves and quads was excruciating and left me feeling as rough as I did after the run. But, it was a relief to finally work out all the knots and kinks that have formed in my legs due to the workload.

So I approached today as a simple recovery run, working out the rest of the stuff. I considered going six miles but there really is no need to pile on the mileage if I don't feel up to it.

So I just tried to keep at a steady pace and with a good form the whole way. I wanted to beat 8 minute mile pace and I almost nailed it on the nose. If I can keep 'recovering' on this track, I should be set for the race.

Marathon Training Summary: Week 13

Distance: 46 miles
Time: 6 hours 54 minutes

Comments: I knew it was going to be a bear going in and it certainly didn't disappoint.

This was the big week with the max mileage and longest long run. That's capping a six week build in mileage that put me in the 200-mile range. I have never run this far or this long before in my life and my body is not totally happy with me about it.

But, now it is done, I have things relatively easy for the next three weeks. I start dramatically reducing the mileage with the taper. I also am not going to feel too upset if I have to take extra days off to baby my injuries back to full health.

The three weeks remaining until the starter's horn are the portion of training I really never believed I would reach - the taper.

From the first time I considered doing a marathon several years ago and started doing research on how to go about it, I have read about 'the taper.' Over time, and numerous failed efforts to get going with the training, this phase of preparation just before the race itself kind of took on a mythological aspect on par with the race itself.

Of course with the brutal mileage and pace of the last six weeks, the respite it offers probably adds to my amazement at actually reaching it.

Anyhow, I'll put in about 30 miles or so at relatively easy paces this week. I'm looking for a ten mile long run on Saturday because of the 3 mile race on Sunday night. The main priority is getting the danger spots that have developed - like the tightness in my right calf - taken care of.

Injury update: The one that has me most concerned is the knot in my lower calf/upper achilles tendon that has formed on the right side. This is like the one I had two weeks ago on the left but not as deep. Now I've logged the big miles, I plan to give it some rest and massage work.

Long Run

Distance: 22 miles
Time: 3:39:01
Pace: 9:57/mi

Comments: The big monster. I wasn't looking forward to it in the least and it was every bit as horrible as I expected.

The problems following my regular runs this week prompted me to take Saturday off completely and to initiate a pretty aggressive icing regimen on my calves to deal with the knots. Generally, I was just dragging ass all week due to the sheer number of miles I've been racking up.

So the brisk winter air wasn't pleasant this morning and every sinew in my body said "Uh Uh" as I took to the street. I kept playing the 'just one more mile' game until I had racked up enough distance to make turning back seem stupid.

But my pace was no great shakes. I kept it abnormally slow at the start while I babied my right calf and the lack of reserves on the back end kept me from ever ramping it up. That said, it was not nearly as much of a singular battle with fatigue like the last three miles of the 20-miler two weeks ago.

I downed three of the Clif Shots they should be using in the race and went through a liter of water which I carried with me. I think, energy wise, I should be fine for the race if I carb up sufficiently beforehand.

Training Run

Distance: 8 miles
Time: 72:57
Pace: 9:07/mi

Comments: Well, I knew the miles were taking their toll and today the piper came to be paid. I started out stiff and slow and things went downhill from there.

I had enough in the tank to do the run but the legs are just too banged up to go with any speed. I'm stepping gingerly and starting to develop some unpleasant sensations (see below). As a result, I'll prolly skip tomorrow's 4 miler and seriously consider postponing the long run on Sunday.