October Totals

October was a great running month for me. I logged 270 miles for the month on 28 runs with three days off (no doubles this month). This is the second consecutive month that I've set a new high for mileage. Also, I haven't missed a single run since starting the Pfitzinger/Douglas 18/70 plan, and I've maintained a great level of dedication towards my running. This is probably the longest I've gone without a period where I had to force myself out the door for my runs. If I stay on the plan, I'll log even more miles in November. In addition to increasing my fitness level and losing some excess weight, I'm building more confidence for the Pacific Shoreline Marathon.

The one downside to the month was on Sunday, October 30. I was scheduled to run 18 miles. However, I had to cut the run short after only three miles. I was having serious GI problems. I went to the bathroom three times before my run and couldn't run anymore with going a fourth time. I ended up walking home (approximately 1.25 miles). Everytime I tried to run, I had to stop to avoid an embarrassing situation. I ended up running the 18-mile run on Monday (my scheduled day off). This will make Tuesday's speed workout difficult, but I'll just go by effort if my legs are tired. Worse case scenario, I'll make it a marathon pace run instead of a tempo run.

Weight and Recovery

I've been pleased with my running lately. I'm getting in all of my scheduled runs and haven't had too much trouble hitting the pace for harder runs. Even though it can be depressing going for a run when I know it's going to be dark well before I finish, I'm still hitting the road without having to talk myself into it. However, the one area where I need more dedication is in nutrition/weight control. I still eat way too many sweets (candy and ice cream mainly).

I serve on active duty in the Coast Guard. We don't have physical fitness tests (yet) like the other services, but we do have monthly weigh ins. I weighed in at 208 pounds (I'm 6'3" by the way), which is eight pounds heavier than I was when we were weighed in April. The good news is that I put on a lot of that weight during our move this summer when we were eating out for almost every meal for a month, and I spent a lot of time in a car and not much time running. In the four months since I've been in my new position, I've lost over ten pounds. If I can start to eat better, I'm confident that I can not only continue to lose weight but can lose even faster. I'm hoping to run a marathon under three hours in 2006. To reach this goal, I'll definitely need to be below 200 pounds. Around 190 would be even better.

I've been pleased with my recovery runs lately. On Thursday I ran a short recovery run (five miles), which was difficult due to the two more difficult runs on Tuesday and Wednesday; however, after my recovery run Friday's medium long run went really well. I had a lot of energy and finished the run strong. This seems like a simple thing, but only a couple of weeks ago I was running the recovery runs too fast and wasn't getting the benefit I needed from them.

I'm running another recovery run today and will go long (18 miles) on Sunday.

Following the Plan

I've been almost perfect with following the Pfitzinger-Douglas 18 week/70 mile plan. The only change from the printed plan has been when I ran 5.5 miles instead of 5 miles on a couple of recovery runs. I've also gone a few tenths of a mile over on some runs, but that's only so that I can get home from where I am when I reach the prescribed mileage for the day.

I know the plan will continue to get tougher as the mileage increases and the speed work lengthens; but part of the plan is trusting that the effort I'm putting in now will allow me to complete the tougher runs down the road. No matter how well I do in future runs, the dedication and mileage I've been logging assures me that I'll enter this marathon better prepared than I have been for any previous race. I can't wait to test my fitness on race day.

Just Rolling Along

Yesterday I completed the second week of training for the Pacific Shoreline Marathon, which means there are only 15 weeks to go. It seems like a long time, but I'm sure it will be here before I know it (hopefully not before I'm ready).

The second week was pretty tough. The tempo run on Tuesday followed by the medium long run on Wednesday took a bit out of me. Even though Thursday was a recovery day, it was a tough five miles. I really wanted to stop about half way through. Instead I just kept the pace slow, concentrated on form more than distance and made it through the run.

Even though the speedwork and marathon race pace runs will be tough with this schedule, I think the toughest part will be logging a lot of miles in the dark. I just can't get into a comfortable rhythm when I can't see where my feet are landing. It makes the pace seem much tougher than it should be. Oh well, there's not much I can do about it. Hopefully with time, I'll get used to it.

Just Rolling Along

I finished the second week of training for the Pacific Shoreline Marathon. Things are going well. The speed work on Tuesday was a tough workout, as was the medium long run the following day. I really needed the recovery day on Thursday. However, after running at a recovery pace, I felt good on Friday (Medium Long Run) and Saturday (recovery run). I'll be heading out for fifteen miles in an hour or so to start week three.

I can see already that the speed workouts will be tough but manageable. I think my biggest challenge for this training cycle will be the times when I need to run at night. I just don't like and can't run relaxed when I can't see where my feet are landing. Oh well, I'll keep plugging away and will be prepared on February 5.

Medium Long Run and Another Dedication Comment

Tonight I ran a medium long run (13 miles). Due to a family commitment, I wasn't able to start my run until 6:40 p.m., which is about when it starts to get pretty dark around here this time of year. The good news is that this run was a good statement about my current level of dedication. Not all that long ago, a late start would have been a good reason to skip a run (after all missing one run won't hurt anything). However, tonight I never even considered not running. The bad news is that I'm not sure how I'll be able to get in my tempo runs and other speed workouts after daylight savings time ends. Tonight I wasn't able to run much faster than a easy run pace. In the dark, I can't see where I'm stepping and I worry too much about tripping or turning an ankle to run fast. I guess I'll have to get in the routine of running at lunch. I can take a two hour lunch a couple of times a week, so any run up to ten miles is possible. I guess what I should do is use the next couple of lunchtime recovery runs to find a better route to run at work.

The worse news is that my lower abs/groin area is pretty sore today after running hard last night. It's not too bad, and I can still run. I'm icing it as I sit here typing. I think what I'll need to do is make sure I keep up the icing, even when it's feeling okay. I don't have anymore fast runs scheduled until next week, so I'm not worried about long-term effects. I just need to recognize that it's tender and be smarter about taking care of it.

Tempo Run

Last night I did my first tempo run of this training cycle. I ran nine miles total, including four miles at tempo pace, which for me is 6:40/mile. The first two tempo miles were run into the wind and were especially tough. After the turnaround, it was a bit easier. It was a good workout. If I were smarter, I probably would have run by effort, rather than pace.

I hadn’t run faster than 7:00 minute/mile pace in a long time, so I wasn’t sure how I’d handle last night’s workout. Overall, I’m pleased with my effort. Even after a week, I'm on a high from starting a training plan. Before I started with this plan, I basically just set a mile limit for the week and for the long run and ran how I felt as long as I reached the goal. I really think I do better with a structured plan. I'm able to regiment my sleep and eating habits to prepare myself to run. I feel dedicated and motivated to complete this plan and am confident that I’ll do well in my marathon.

I continue to battle GI/bathroom problems during my runs. Yesterday I went to the bathroom just before running. I followed my usual route, which brings me back past my house after a half mile or so in case I have to go again. I felt okay yesterday, so I kept running. Approximately two miles into my run, I suddenly had to go really bad. I ended up having to walk back to the house (approximately 2/3 of a mile) and then had a rather long bathroom break. So really I ended up with two runs yesterday with a 30-minute break in between. However, the tempo run did not get interrupted, so I feel like I got my full workout.

Medium long run tomorrow.

Reading, Visualization and Self Hypnosis

Today I ran a 20 miles. This run got me over the hump with regards to long runs. In July I ran my first long run of 20 miles in preparation for a fall marathon. However, injuries prevented me from racing this fall (by the way, today would have been race day). Since the first 20 miler in July up to and including today's run, I've gone 20 miles six times. My schedule calls for five more 20 milers, so six down and five to go.

While running today I was thinking about steps, other than running, that I could take to me help prepare for the marathon. Obviously eating well and getting enough sleep are the first two. Anyway, the way this thought began is when I finally admitted to myself that reading about running theory and training bores me. I love books about runners and the feats that they've achieved--both fiction and non-fiction. I find them inspiring and motivating as hell. However, books about the best marathon training plans just don't interest me. Even after admitting this, I wondered if since I'm following a Pfitzinger-Douglas training plan, would it help me to read their book. You know, will knowing why I'm doing this particular training make the training more effective? I decided that I'm definitely not going to buy the book. However, if I can find it at the library (or for a cheap price at next week's library used book sale), I'll give it a shot. Otherwise I'll read the relatively short online article, and train the best I can.

Anyway, I was also thinking about other methods to improve athletic performance. The two that came to mind were visualization and self-hypnosis. I don't really know much about them (they may be the same thing), but I figured it wouldn't hurt to do an online search and see if either or both look promising. Although I've only started week two of my training, this is the most serious training program I've been on in preparing for a race. I want to be sure that I do all that I can to perform my best on race day. Either that or I'm getting race fever waaaaaay too early in the program.

Today's run went well. I was hurting around miles 12-14, but once I got to a drinking fountain and got some water in me, I felt much better. The last five miles at 7:42 pace (or a little better), weren't too bad except for the third mile, which was into a slight wind. Rest day tomorrow and then the first speed workout on Tuesday.

Another Good Run

After work today I ran a little over nine miles. This was a general aerobic run, but like Wednesday's twelve miler, I felt good so I pushed the pace towards the fast end of this type of workout. I may have put forth more effort than was called for because I maintained my pace even when running into a fairly stiff wind. But I felt good and I have an easy/recovery day tomorrow, so I just ran how I felt this afternoon.

The only negative about the entire day was that I was thinking about losing an hour of daylight at the end of this month. I'll have to run as soon as I get home, but I'm sure I'll still be running in the dark quite a bit.

Tomorrow's an easy 5.5 miles and then I go 20 miles on Sunday.

Enjoying My Running

I’ve been enjoying running this week more than I have in awhile. There are two main reasons for these positive feelings. One is that by starting my marathon program I’m getting more excited about racing. I haven’t raced in a long time, and now that I’m working towards a definite goal, I can see the light at the end of the tunnel. Although with sixteen weeks to go, the light is still pretty faint. The other reason is that I’ve started running as soon as I get home from work. I used to get home, relax and watch King of the Hill (one of my favorite shows), and then get ready to run. By the time I got out the door, it was close to 6:00 p.m. With sunset coming earlier each day, I was finishing almost all my runs in the dark. Running in the daylight is much more pleasant.

I was thinking there is one major way that running is like golf. Both sports can give you a short memory. When I golfed, I’d hit my drive in the trees, hit the next shot across the fairway into the rough, and then somehow hit a solid shot onto the green. That one good shot would make me feel like I was really improving and becoming a decent golfer. I’d forget about all the bad shots before or after. One good shot would carry me for two or three holes. Now when I run, I can struggle with meeting my goals or getting through long runs, but one good run, I suddenly I’m on the way to great improvement.

On Wednesday, I had one of those runs that make a runner feel good about where they are in their training, and more importantly, where they’re going. I ran twelve miles at a faster pace than I’ve run that far in training for a while. It wasn’t too fast, but was at the fast end of the medium-long pace recommended by the McMillan Calculator. Now I just need to remember that part of that successful run was getting a good night’s sleep and eating right. If I can continue to bring together rest, fueling and consistency, I have a good shot at reaching the running future that Wednesday’s run showed me was possible.

Let the Marathon Program Begin!

If all goes according to plan, 17 weeks from today I will be running the Pacific Shoreline Marathon in Huntington Beach, California. Today I started my race-specific marathon training by running 18 miles. For the first week and a half the program won't be too different from the running I've been doing -- mostly running a decent amount of miles, with a few fast miles thrown in. The big change will be next week, when I start the tempo runs. Recently I've run a few miles at my goal race pace, but I haven't run much faster than that for any distance over a quarter mile. However, I've run well lately, and I'm confident that if I run slow enough on my recovery days, I can handle the hard miles. The hardest part may be concentrating enough to maintain pace, but that's also part of the training.

Today's run went well. I ran the first 12 miles at an average pace of around 8:14 minutes/mile. The next five miles were at 7:42 pace or faster, and the final mile was a cooldown mile. That's the way the plan I'm following has me running the long runs, although the cooldown mile was my idea because it was getting dark, and I didn't want to trip.

Tomorrow's schedule calls for rest/cross-training.

Finally a Training Plan

Well I finally decided on a training plan. I copied it from this website: Marathon Advantage. The schedule was created by Pete Pfitzinger and Scott Douglas and is 18 weeks long with a high of 70 miles a week. Because I was late choosing a schedule, I missed the first week of the schedule, which is okay because the mileage I'm running is comparable to what the schedule calls for.

I adjusted the schedule a bit. I'm already running 20 mile long runs, so I will have one more 20 mile run than is on the schedule; I am planning on running a 5K at the end of December, so I'll change the schedule so that I have a rest day before the race; and I'm cutting the taper a bit so that I'll be better-rested and ready to run race day morning. Also, I arrange my training week from Sunday through Saturday, not Monday through Sunday like they did on the webpage, which affects weekly mileage, but not overall mileage. I'm concerned about my ability to run all the speed workouts listed, but even if I'm reaching a bit, I'm confident that this schedule will get me to marathon day in the great shape.

Today I ran twelve miles at an easy pace. The pace was slower than the effort due to a pretty strong wind. I'll run six easy miles tomorrow and then go long on Sunday.

I'm not happy about the early darkness that is arriving earlier every day. I've never been comfortable running in the dark, and where I run now there are a few areas where the asphalt is buckled by tree roots. It'll be amazing if I make it through the winter without falling on my face. I'm especially not looking forward to doing speed workouts in the dark.

Speed Work

Today I ran repeats. My total run was just over eight miles. After a slow two mile warm-up, I ran quarter mile repeats with an easy quarter mile in between. I did ten of these repeats and then finished my run at a recovery pace.

These weren’t traditional repeats because I didn’t shoot for a specific time in which to run the quarter mile. Instead what I did was accelerate up to 6:00 minutes/mile pace, hold the pace for 30 seconds and ease off until the quarter mile was completed. Really this speed work was more like strides than repeats. The reason I ran them this way is because I wanted to run fast, but I still don’t have a marathon program for my upcoming marathon (less than 18 weeks away), so I just winged it.

The plan is to run at a recovery pace tomorrow (Thursday), run a tempo run on Friday, run easy on Saturday, and enter Sunday with a training plan that will take me to my race in February. Having two hard workouts will make this week similar to a training week, but without a schedule.

The good news is that my wife and daughter are feeling better today, and it appears that I did not catch whatever they have/had.

Forced Run

This evening I really didn't feel like running. I had an upset stomach and just felt sort of blah. I really would have been happier lying on the bed watching the Yankees-Angels playoff game. However, I remember my entry from yesterday about showing more dedication, so I forced myself to get up and run. I ended up running ten miles at an easy pace. Once I got warmed up and was a couple of miles into my run, I felt okay, but sitting here now I'm not sure that running was the smartest move. My stomach still doesn't feel right, and my chest feels a bit tight.

My wife has been sick since Friday (today is Tuesday). She's been throwing up and has had diarrhea. Also, my daughter spent last night throwing up, although she seems okay now. So far I've been able to avoid catching whatever they have. Considering the rampant germfest that is living in my house, I may have been better off resting today than running. I guess time will tell. It will suck if I get sick; however, I am pleased with the effort under less than ideal conditions that I showed by running today.

More Dedication

I need to force myself to stay dedicated to my running. I did not have a good weekend as far as running goes. Part of the reason is that I had to deal with some family stuff that took up some of my running time, but most of the reason is that I'm just not dedicated or as disciplined as I need to be. On both Saturday and Sunday I started my runs much later than I wanted to because of sporting events that were on television. On Saturday I let the Red Sox-Yankee game and ASU-USC game delay me. On Sunday, it was the Chargers-Patriots game. On Saturday it didn't really hurt me because I was still able to get in my schedule run. However, I planned on running 20 miles on Sunday, but my late start only allowed me to run 10. I must get more disciplined if I want to improve.

Today, I only ran six miles at lunch. Usually when I run at lunch I try to also get in an easy run in the evening. Today, I had other obligations which made a second run impossible. To compensate, I ran harder than normal at lunch, including two miles at goal marathon pace.

My race is 18 weeks away. I need to develop a training schedule this week and start it next week.

Running Organization

During my last few runs, I've been thinking about the running I've been doing and if I'm making the most of the time I'm putting into it. I realize that at the moment I'm trying to log a lot of miles before beginning race specific training. I also realize that adding miles and doing speedwork or hill training is a recipe for injury (right now I do nothing other than easy runs with the exception of a few miles at goal marathon race pace). The thing I'm wondering about is if I should worry about organizing my runs better. In other words should I try to spread out the mileage better. Right now, I tend to load a high percentage of my miles into the first two or three days of the week. This is partially because my long run is on Sunday, but it's also because I keep running during the days after my long run, so I'm usually tired at the end of the week and end up taking a day off.

The question that I'm asking myself is whether I should make a better effort to take it easier (run slower and for less mileage) a day or two after my long run. I'm relatively close to beginning my training for the Pacific Shoreline Marathon (the race is February 4), so I don't really have time to effectively change my plan in the couple of weeks before race specific training starts, but this will be one area I'll have to look at before my next buildup.

Today I ran ten miles, with two miles (miles 3-5) at marathon goal pace. I was encouraged by this run. The marathon pace miles felt relatively easy, and my legs weren't sore or tired after the run. This is the first time I ran more than a mile at race pace in over a month. It went well.