August Stats

Here are the numbers:
277 miles
26 Running Days/5 Days off
4 Doubles

Ran a 10K PR (39:40) on August 27, finally breaking the 40 minute mark.

***

Yesterday (Wednesday) I ran a 15 miler, and today was a scheduled easy 7.5 miles before another 15 miles on Friday. I decided to add a few easy miles at lunch, running just over five miles. I ran at a recovery effort, not trying to accomplish anything other than logging a few more miles. This afternoon when I started the 7.5 miles, I felt pretty good. However by the time I got approximately two and a half to 3 miles into the run, I was beat. I was hot and was sweating a lot. I realized that I did not drink near enough fluids after my lunchtime run and that I was going to start paying for it. If I were closer to home, I may have cut the run short. Instead I stopped for a pretty good sized drink from the water fountain and continued. I knew that I only had a mile and a half or so with the wind at my back before I would turn and be running mostly in the shade. I just took it easy and kept going. Actually after another mile or so, I started to feel better and finished the run without issue. I have, however, been pounding water since I got home. I took tomorrow off from work, so I’ll try to run before things get warm.

10K PR and Possible Win

Today was a good day. This morning I set a PR for the 10K, finally breaking the elusive 40-minute mark; and I think I won the race*. There were no prizes other than ribbons for top age group finishers. I know I was first in my age group, but if anyone beat me in the race, they were way in front because I couldn't see anybody ahead of me. I know there were approximately ten guys ahead of me in the first lap, but apparently they were all running the 5K. I'll know for sure if I won when the results are posted to the host running club's website.

My finishing time was 39:40, and I ran a pretty even race. The race was run around a lake which is basically 5K in perimeter. The three races offered were a 5K, 10K, or 15K. As I past the 5K finish and began my second lap around the lake, I heard the timer call out 20 minutes, so I knew I was right on pace to meet my 40-minute goal. It wasn't until I was approximately half way through my second lap that I realized no one was in front of me. I tried not to think about winning and concentrated on holding my pace. Somewhere near the five mile mark, I heard someone come up behind me, and I thought he might pass me, but he never did, and I was able to pull away from him over the last mile. Plus, after the race, I won a gift bag at the raffle, a t-shirt, hat, and some other things from an organization called Girls on the Run. I gave most of the items to my wife and daughter. If my number would have been pulled one prize later, I would have won a comp entry to the San Jose Rock 'n Roll Half Marathon. Not bad for a $4 entry fee. I'll definitely be there next month looking for a 5K PR.

This evening, I headed out again and ran fifteen easy miles, giving me a bit over 22 for the day if you add up my warm-up, race, and evening run. I felt surprisingly good on the long run, and would have stretched it out to a 20 if I had started earlier. The way things worked out, it was getting dark when I wrapped up the 15, so I just headed home.

If I still lived in Louisiana, I would have to run this race half marathon. It would be worth it just to have the t-shirt.

*Follow-up: I didn't win the race. I was third overall. Second place was a minute and a half ahead of me, which explains why I didn't see him. Here are the results (it's the August 4th Sunday race).

Weekly Summary

Here are my totals for my cutback week.

Sunday - 00 - Total off day. Switched with Monday's off day.
Monday - 20 miles - Make up for Sunday's missed run.
Tuesday - 8 miles - including six miles at 6:50 pace.
Wednesday - 5 miles - Easy
Thursday - 8 miles - Easy
Friday - 6 miles - including 4 miles at half marathon goal pace (6:29 mile)
Saturday - 5 miles - Easy

Total: 52 miles.

Tomorrow should be interesting. I'm planning on running a race in the morning, and I also have a 20 miler scheduled. As of now, I'm planning on racing the 10K in the morning, and then running 15 in the afternoon. I know that even though the total will be higher, these two runs are not the same as running a 20, but I'm not sure I'll have 20 in me after racing.

Cutback Week

My cutback week ends tomorrow. Wednesday I ran an easy five miles, and Thursday I ran an easy eight miles. Following the eight mile run, I went on a short bike ride (probably 5 miles) with my wife. My legs were pretty lifeless on the five mile run and weren’t much better on the eight miler. The bike ride was at close to my running pace, so it certainly didn’t take anything away from my efforts to cut back.

I had some trouble about six miles into my eight mile run; my feet started to hurt like hell. The pain was caused by the shoes I was wearing, which were a pair of Asics (I don’t know what model they were). I only bought them because they were on sale. I went to Big 5 Sporting Goods because they had the Nike’s I like on sale; however, by the time I got there they had run out of the shoe I wanted. After looking around and trying on a few shoes, I bought the Asics. Ever since I’ve had them, they’ve been fine for short runs, but have started to hurt after 7 or 8 miles. I kept them and used them for short, recovery runs. However, the pain I felt during Thursday’s run was the worst yet. When I got home, I took off the shoes and threw them away. It’s Nikes for me from now on. I know a lot of people don’t like them, but for me they last a long time and feel like they were made for my feet.

After two easy days I felt good going into today's run, which was six miles, including four miles at half marathon goal pace (6:29/mile). This was be a good workout for me considering that I’ll be running a 10K and looking for a PR on Sunday. My goal for the race is to go sub-40 minutes for the first time. To reach this goal I need to run at 6:27 pace; only two seconds faster per mile than today's run. I had hoped today's run would help me decide whether to go for sub-40 or to set my sights a little higher and try for a bigger PR. However, when I ran this afternoon, it was pretty hot, and it was damned windy. Considering the 10K will be run in the morning when it's been cool and calm, I'm not sure today's run was much of a barometer.

The good news is that I was able to stay close to goal pace running the first two miles into the wind (within a couple of seconds per mile), and I more than made up the difference when I turned and ran the final two miles with the wind at my back.

Five easy miles tomorrow, and then next week starts with a race.

Tough Workout

When I switched my long run from Sunday to Monday, I was planning on switching Tuesday's and Wednesday's workouts and go easy on Tuesday and harder on Wednesday and then finish up my easy week as scheduled. That would give me an easy day after a 20-mile day. However, after my last post, I decided to run Tuesday's harder workout as scheduled. The workout was 8 miles, including six miles at 6:50 pace (marathon pace). My legs were pretty sore and tired all day, and I wasn't sure if I'd be able to maintain the pace on the faster miles.

Fortunately where I run someone has painted a mark every quarter mile, so I was able to track my pace as I felt the need, although for the most part I just checked every mile. I'm pleased to say that I finished the six faster miles more than 30 seconds ahead of goal pace, maintaining the pace into the wind and gaining time with the wind at my back. I felt relaxed and comfortable for each of these miles. This is an encouraging workout.

Other than four miles at half marathon pace (6:29) on Friday, the rest of my week is all easy miles. I'll finish up in the 50-mile range. Not good or bad for a cutback week.

Hard Workouts

Since my last post I ran a short, easy run on Friday, a double (9 miles in a.m. and 5 in the p.m.) on Saturday, zero on Sunday, and 20 miles after work on Monday. These runs gave me 62 miles for last week and a good 20 mile start to this week.

The long run was scheduled for Sunday with an off day on Monday, but I switched them. Saturday night I just could not sleep. I was awake until 4:00 a.m. A lack of sleep combined with the fact that I had a lot of things to get done made not running on Sunday an easy sell. This week is an easy week for me, so getting back on schedule should not be a problem.

“While it does feel great to bounce right back after a day off and have a great workout, I still believe it’s more important to run tired. You can’t be cutting back before every hard workout and expect to maximize your training.”

I read the above statement on Zeke’s Blog. I think not following this rule is a problem for me. I don’t have any trouble doing the tough workouts or getting in the mileage. I just get conservative about scheduling more than three hard workouts a week or to push the mileage the day before or after a hard workout.

It seems like the more I run, the less I know about running. I guess I’m getting to the point where mileage alone won’t help me improve very much. I need to learn to train smarter. My running life is similar to a training program. First I built the endurance; then I gained some zip by adding a few faster runs. Now I need to bring the two together to get the most gain from my effort.

Tempo Run

After an easy 7.5 mile recovery run yesterday, which I ran without a watch to ensure an easy pace (a problem for me), I set out today with the goal of running ten miles, including 4 miles at 6:29 pace. This is my half marathon goal pace, and I am hoping to build up to at least 8 miles at this pace before this training period is over. If I end up running a half marathon in October, these will be good pacing experience. If I somehow get selected to run for the Navy at the Marine Corps Marathon, I'll call them tempo runs, which is what I'm calling them now. With these workouts, mile repeats, the monthly three-mile fun runs at work, and the monthly races that I plan to start entering this month, I'm confident that I'm getting in enough speed work.

I was less than a half mile into today's tempo run when I realized that only a few weeks ago I ran three miles at 6:11 pace, so maybe four miles at 6:29 wasn't enough of a challenge. As a result, I added another mile to the tempo run, ending with 10 miles total, including 5 tempo miles at 6:29, 6:26, 6:21, 6:20, and 6:28. I also limited myself to only checking my pace every half mile. Not relying on the watch was helpful in forcing me to get into a rhythm and learning the pace. The 6:21 mile was with the wind at my back, and the 6:20 mile was half into the wind and half with the wind at my back. I kept the pace pretty well with the wind at my back, but overcompensated when I ran into the wind.

Note on Training Plan

Just a quick post on my training plan. I’m on a 12-week plan. However, instead of a traditional plan that breaks down into stages (x number of weeks of hills, x number of weeks of speed, etc.). My plan alternates these weeks as follows:

Week 1: Run long
Week 2: Speed work
Week 3: Cutback
Week 4: Run long
Week 5: Speed work
Week 6: Run long
Week 7: Cutback
Week 8: Speed work
Week 9: Run long
Week 10: Speed work
Week 11: Taper
Week 12: Taper

During the cutback and taper weeks, I do have some miles at race pace.

The long weeks are in the 80-mile range; the speed work is in the 60s, and the cutback weeks are 50-mile weeks. The average training week is 68 miles, not including the taper weeks. I also plan on running a few easy miles at lunch a couple times a week now that softball is over. These runs will push me north of a 70 miles a week average.

I have no idea whether or not this is an effective way to train. I suspect that it’s not bad but that it’s not the best. I’m confident that if I complete the training and manage the race well, I’ll get a PR, because this will be harder than I’ve ever trained for a half marathon. I may be well-served to find another half marathon early in 2007 that I can race after completing a more traditional training program and see which works better for me.

Mile Repeats

Last night was a tough run. The plan was for ten miles, including three, one mile repeats at 6:10 pace, with a three minutes of easy jogging in between As usual it was great kite-flying weather, but not so great for running. Well, it was great for running once I turned away from the wind.

Anyway, to try and keep the repeats fair, I started after a 2.5 mile warm up, starting my first repeat into the wind for the first 2/3 or a mile or so and then turning so that the wind would be at my back. Obviously, I was working way too hard early in this repeat and still I was only at 6:30 pace when I made the turn. The pace began to drop as soon as I rounded the point. I pushed hard towards the end of this mile in an attempt to lower the pace to 6:10. I finished the mile in 6:11. Whatever, the 6:10 effort was more than there. The next repeat was with the wind at my back. Since I was running with the wind I decided to push to a 6:00 mile, ending at 5:57. The third repeat was the fairest of the three. It was an out and back with the turnaround at .52 miles (according to Garmin), and the wind was mostly blocked by buildings. I pushed a bit hard early in this repeat and then just tried to keep a good rhythm on the last half when what wind there was at my back. I finished this last repeat at 5:59. So overall I more than met my goal.

I’m pleased with my effort, although I need to be more consistent and get into a smoother rhythm earlier in the repeat. I seem to be pushing hard and worrying more about pace then form or effort. In the future, I need to just concentrate on running, not check the pace until I’m at least halfway through the repeat, make any necessary adjustment, and then not check the pace again until the mile is over. Today is a recovery day and then a ten miler with four miles at tempo (6:30) pace on Thursday.

Weekly Totals

Here are my totals for last week (August 6 - 12)

Sunday - 18.5
Monday - 7.5
Tuesday - 16 Total (5.5 at lunch and 10.5 after work)
Wednesday - 15 Easy miles
Thursday - 11 Slow miles, legs were tired
Friday - Dental Surgery, no running
Saturday - 5.5 Easy Miles, mostly to see if running would hurt. It didn't.
TOTAL - 73.5 miles

My schedule called for 81 miles, but I missed a 12 miler on Friday and cut Saturday's run short, so I didn't quite reach my target. Running an unscheduled run at lunch on Tuesday got me closer than I otherwise would have been.

Today I ran 15 miles. I ran the first five miles at an easy 8:10 pace, the next five miles at a 7:30 pace, and the last five miles at a 6:50 pace. Except for the first mile and the first 7:30 mile, which was into a pretty stiff wind, I was at or under my target pace for each mile. Overall, I finished almost 50 seconds ahead of my overall time goal. This is basically my first shot at a faster pace in a months, and I'm pleased with the result. I did run the first half of the final five miles with the wind at my back, which of course made it easier. However, the next 1.5 miles were with the wind at my side or blocked by bushes, so there was no real advantage or disadvantage, and I ran the final mile with the wind in my face. I was able to finish strong with no real trouble maintaining the pace. Of course, a day off followed by a very easy day helped with this run.

I have a couple of more faster runs on the schedule for this week. I hope they all go as well as today's run did. A key will be my willingness go slow on recovery days.

Midweek Recap

My week is progressing nicely. After running five miles at lunch on Tuesday, I ran 11 that evening. Last night I ran my scheduled 15 miles. Yesterday was hotter than it had been recently, so I ended up running ten seconds slower than normal, finishing with an average pace of 8:07/mile. Easing up a bit seems to be a good thing. Today my legs feel surprisingly fresh considering that I’ve covered 57 miles through the first four days of the week. My schedule calls for an easy day consisting of two short runs (5 at lunch and 6 this evening). However, I have a softball game at lunch, so I’ll be running the entire 11 miles after work. Although the week is going well so far, I’m afraid things are about to fall apart. Tomorrow I’m having dental surgery, which may put an end to my running for the week. I think the best case scenario will be if I can run on Saturday. I’m pretty sure Friday will be spent sitting around on medication trying not to drool.

No matter how much or how little I run over the weekend, I feel good about where my fitness is. Next week I start some faster stuff. I’ve been running a lot of long, easy runs. Speeding up may be tough, but I’m looking forward to it.

*****

We lost our softball game 16-12. It was the first game of the playoffs, which are double elimination, so we will get to play at least one more game. I hope we can win, but I'm not too confident. We've only won a couple of games all year.

Easy Running and Ironman Championships

After work on Monday, I ran 7.5 miles at a recovery pace. I ran with a watch but without a Garmin, so I wasn't really sure what pace I was running. I was hoping for something in the 8:20 range, and ended up with an average pace of 8:17, so I’m happy. It's always hard for me guess what my average pace will be because I end up running half my run into the wind and half with the wind at my back. There are no calm areas. I checked my pace at a couple of spots where someone has marked quarter mile intervals. Against the wind, I was just over 8:30/mile, and with the wind at my back, I was just over 8:00/mile.

Today, I'm scheduled to run an easy ten miles. In addition to my scheduled training, I decided to try to run a couple of times a week during lunch. Today, I ran 5 easy miles at what turned out to be 8:02 pace. I was surprised by this pace; I thought I would be a bit slower. I guess the recovery pace worked. I’ll probably miss at least one run this week because I’m having dental surgery on Friday. When I had this surgery last time, I didn’t run the day of the surgery and the next day. I’m going to try to only miss the one day this time.

I watched the re-broadcast of the Ironman Championship from Hawaii. I love watching this race. The effort that these competitors put forward is amazing to me. My favorite part is the run. I enjoy this part of the race the most not because I’m a runner, but because you can really tell how each competitor is doing based on their form. In the race they showed this weekend, even though there was a seven-minute difference between the first and second place women, less than ten miles into the run it was clear that the woman in second place was going to win the race just because her form was so strong and the lead woman was clearly struggling.

My next race is an out-and-back half marathon. I should see if I can convince my wife to stand at miles 2 / 11 and videotape me going each direction. It would be interesting to see how my form looks at these two points of the race.

Let's Train

Yesterday evening I ran an easy 5.5 miles. After a day and a half of resting, stretching, and icing, my left hamstring felt pretty good, but the right one was still tight. I put the heating pad on each side just before heading out for an easy run. My main point was to see how my legs would feel while running. I didn't want to miss Sunday's long run. After less than a tenth of a mile, I could tell that the hammies would be fine, but my right calf was starting to tighten up. I figured I was subconsciously overcompensating for my hamstring and putting more stress on the calf. Whatever. It was only tight and didn't hurt, so I tried to ignore it and just keep up a steady, easy pace. After a mile and a half or so, I felt fine. No pain, no tightness, just a relaxing run along the bay. I was ready for Sunday.

Today (Sunday), I ran my long run with no leg problems. I ran 18.5 miles, with an average pace of 7:45/mile, including running all miles at sub 8:00/mile pace with the last five miles at 7:20 pace or faster. I continue to have problems with having to stop and use the bathroom. I had to make a quick stop at mile 3 and then a longer stop at mile 7. The second stop was made even longer because I stopped at my house, and my wife came home while I was using the facilities. When I got out, she started talking to me. After a few minutes, I finally said that I had to go to finish my run. She said that she thought I was done. Anyway, the second stop was probably a 15 minute break. Not ideal, I know, but I'm still pleased with the run. I was concerned about making the 7:20 pace for the last five miles. The first 2.5 of these miles was into a pretty stiff wind. I probably should have went more by effort into the wind and made up the difference during the last 2.5 miles, but I used my Garmin to maintain the 7:20 pace. When I rounded the point and started for home, the wind shifted to my back, and I was running closer to 7:10 for the finishing miles.

Today I am starting my twelve week race specific training for the Grapestomp Half Marathon. I'm excited about this training cycle. I created a training schedule, which is pretty ambitious for me, especially the speed work. I've made my own training plans before, but this time I'm pushing the envelope a bit. The reason for the jump is that I created the plan after reading this on Zeke's blog. I don't know how this training will come out for me, but it is time for me to take the next step. I've been running long enough to where if I want to see anymore discernible gains, I need to increase my training. Accumulated mileage and the same speed work isn't going to get me much faster than I am now, especially considering that I'm 41.

One last thought. Why is it that the spellcheck on Blogger doesn't recognize the word blog? I guess it's probably an off-the-shelf software that is more headache than it's worth to change.

No Running Again

I didn't run again today. Well, I sort of ran. I ran about 100 yards, and then let the pain talk me out of it. The good news is that I'm not injured just really tight and sore. Yesterday, I had to do some work at the house that required a lot of bending and lifting. I wasn't lifting anything heavy, but the constant up and down has taken it's toll on my hamstrings. They've been sore and really tight all day. I thought I could run easy and that they would loosen up. Instead in the few seconds that I ran, it felt like someone was punching me in the back of the legs each time I took a step. I'm still not sure if running would have helped or hurt, but I don't have a lot of experience with injuries and didn't want to take a chance. So today's a non-running day, the second non-running day this month, and it's only the fourth. I'll run easy tomorrow and start the real work on Sunday.

On another note, today is sort of a work holiday and a personal holiday. August 4th is Coast Guard Day, celebrating the establishment of the Coast Guard on August 4, 1790. Actually it's the anniversary of the Revenue Cutter Service, which eventually joined with the lighthouse service and a few other federal agencies to become the Coast Guard. August 4th is also my anniversary. My wife Caryn and I were married on August 4, 1988, making this our 18th anniversary. The good news about not running is that the night is open for celebrating, which for us means a quiet dinner for two. Anyone with kids knows how nice that can be.

A Good Tired

My favorite part of running is racing. However, my next favorite is probably that feeling I get when I'm finishing up a workout and my legs are just starting to tire, but my lungs still feel good; and I know have more miles to give if necessary. I feel the satisfaction of running a good workout; I can feel the muscles working and know that I am pushing my body to improve. That's how I felt today on the way home from my run. I ran twelve miles at a fairly easy effort, averaging a 7:47 pace. I realize that this wasn't a great workout by any means, but it felt great. I don't know if this makes sense, but it felt like my body was telling me that it's ready to work and that PRs are mine for the taking. Now I just need to bring mind and body together and do the work.

Since my last post I ended up not running on Tuesday because time got away from me. The plan was for my wife and I to make a quick run to the store to buy me some new running shoes and get a pair of jeans for my daughter. We were thinking we could knock this out in an hour or so, and that I'd be running by 6:30 at the latest. Then it turned out that my daughter was going to join us. This quick errand, turned into a 2.5 hour full-on shopping trip. First we had to stop to look at the cats that were up for adoption at the pet store next to the sporting goods shop. Then my daughter had to try on five or six pairs of jeans before she could find a pair that she could live with. I don't know if this is the way it works with all females or if it's just my daughter, but trying on clothes, especially jeans, is an event for her. When I try on jeans, I slip them on, feel how the fit in the waist, check the length, consider how much they'll shrink in the wash, and make my decision. The whole process, takes less than two minutes per pair of pants (not including taking off my shoes and the pants I wore to the store). I honestly have no idea everyting that my daughter does when she tries on pants, but I would guess that each pair of pants is on her for at least five minutes. Not only does she have to see how they feel, but she has to look at herself in the mirror from every angle, she has to have my wife look at her from every angle, and then she has to go back and look at herself again while considering what my wife said about the pants. Plus I think she may dance around just to watch herself in the mirror. Anyway, we finally got the pants, but we didn't get home until after 7:30. I was tired and frustrated, and I didn't run.

On Wednesday, I wasted the early evening. I ended up running 5.5 miles because I once again started late. There was no real reason for the late start. I sat down after work and started watching a ball game for an inning or so, and the next thing I know it's 7:00. Anyway, I'm sure the off day followed by the easy day certainly helped with my energy level on today's run. The good news is that this week all but doesn't count for me. As I mentioned before, if I get to Sunday rested and ready to run, then this week was a success.