Marathon Training Week 10 of 23

Week ten was fabulous. I didn't cross-train at all! =O)

Challenge of the week -- Wednesday I did a Tempo run that was kicked up a notch from my last couple. 5 min warmup walk, 10 min at a 10:00 pace, then 10 min at a pace of 8:00. 2 min walk, then another 10 min at a 8:00 pace. Then 10 min at 10:00 pace, then a 5 min cooldown walk...and then 4 sets of striders! Wow. That was tough, but in a really good way. I focused on relaxing, rather that "trying to go faster" and it was really helpful. It was mondo strenuous, but not arduous. It was good practice for what it feels like to run at that point of exertion and maintain it, while paying attention to form, and footstrike, and staying relaxed both externally as well as in my heart. A Zen moment, I think.

Milestone -- Today is the last day of July, and I hit 104.11 miles for the month -- that's my first month ever, over 100 miles. What a feeling!

Highlight of the week: I'm on vacation as I write this, in Mendocino, CA. This morning I got to run with my friend Steve. Our wives have known each other for over 40 years, so we've known each other for over 20. They get together about once a year, but he and I haven't seen each other in probably a decade or more. I've been running about 2 years, and he's been running a few months now. So we went for a run together this morning and it was so fun! He's a good runner and we kept about a 9:45 pace for a little over 3.5 miles. Then, I turned around and headed back out into town, to do my long run. I went along the paths and cliffs in Mendocino Headlands State Park (others' pictures here). The best image I found online is a great one to use to compare with the garmin map you'll find below.Beautiful! I ran 6 miles along the gorgeous cliffs. I found myself speaking in an accent, saying "Ach! It's like running along the moors & cliffs of bonnie Scotland, bu' here it's a wee bi' warmer!"

Week 10 totals:
Running Distance: 23.24 mi
Running Time: 03:59:54 h:m:s
Avg Speed: 5.8 mph
Max Speed: 411,555.3 mph (um, yes, that must have been a garmin error. I'm pretty sure I've never, even for a feptosecond, reached a speed of mach 536, or 0.0006 speed of light)
Avg HR: 146 bpm
Max HR: 173 bpm
Calories burned: 3,080

Cycling Approx Distance: 00.0 mi
Cycling Time: 00:00:00 h:m:s
Approx Avg Speed 0 mph
Avg HR: n/a bpm
Max HR: n/a bpm

And here's the links to my run with Steve, followed by week 10's long run of 6 miles.

Sum totals so far:
Running Distance: 222.81 mi
Running Time: 38:57:26 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 29,463

Cycling Approx Distance: 175 mi
Cycling Time: 09:12:48 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 153 bpm

Monthly Running Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 104.11 mi (1st thru 31st) -- my first 100+ mile month!

Previous week's totals:
Week 9 totals:
Running Distance: 24.7 mi
Running Time: 04:15:35 h:m:s
Avg Speed: 5.8 mph
Max Speed: 12.3 mph
Avg HR: 152 bpm
Max HR: 179 bpm
Calories burned: 3,295

Cycling Approx Distance: 28.5 mi
Cycling Time: 01:30:00 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 142 bpm

And here's the links to part 1, followed by part 2 of week 9's long run of 12 miles.

~ Keith

Marathon Training Week 9 of 23

Week nine was good. I didn't sleep well on Sunday night so on Monday morning I completely blew off my 50-min run. But the rest of the week was marvy! If you remember last week I was lamenting how much I hate the cross-training thing. Well, this week I did it all. I'm glad. I still don't like it, but I'm glad I did it.

Highlight of the week: Again, it was the long run. Because of my "run a mile, walk a minute" strategy, my long runs are actually a wee bit longer than they would be. Since you're already here reading this (week 9, *and* you made it this far down the page) I'm sure you will want to know the details -- so here they are. When I ran my last half-marathon in the run-a-mile-walk-a-minute plan, it was 13.1 miles, like all half-marathons are. When you cross the finish line, you're done. But yesterday my "12 mile" long run was more than just a 12-mile course with a finish line. It was, to me, an opportunity to do 12 run-a-mile-walk-a-minute repeats. So, with the 5 min warmup and 5 min cooldown walks, plus the 12 walk-a-minutes, my overall distance was just over 14 miles. That's the farthest I've ever propelled myself on my own two feet. And the last 2 miles were negative splits! My last mile was under 9:00!

Challenge of the week: It was hot, but I hit the road around 0615, so it wasn't too bad. I stayed well-hydrated and felt really good the whole run. Until about 1/2 mile into the 11th repeat when my nipples just couldn't take it any more. (Sorry for the blunt image to the side of your brain -- I'm quite sure you weren't really expecting me to talk about my nipples, but there they are in all their chapped glory). I use body glide, and am glad I do. But I've long suspected that I use too much -- since many of my tech shirts have big dark stains that look like I'm lactating. So yesterday I used the body-glide sparingly...a little *too* sparingly. So since I was otherwise feeling good, and even though I don't have the bod to go running around town without a shirt (although I am proud of the changes I've made) I went for it and figured I'd do the last mile-and-a-half shirtless. It felt great! Until I looked at my watch and it said "08:14:23 am". Not that a watch telling the time is a bad thing but this meant somehow my super-special GPS heart-rate-monitor watch had been dinked with in my act of removing my shirt. I tried to put it back to the "monitor my run" mode, but it wouldn't go there. SO, I had to re-start my workout, then quickly "lap" through to catch up to where I was supposed to be. Harrumph! So while, in the end, I ran an extra 1/2 mile, and my watch *did* capture *both* pieces of the run, I have no single-entry documentation of my longest run ever. Good news: In a couple weeks when I do 14 repeats, I'll have another chance.

Here's the boring stuff:

Week 8 totals:
Running Distance: 24.7 mi
Running Time: 04:15:35 h:m:s
Avg Speed: 5.8 mph
Max Speed: 12.3 mph
Avg HR: 152 bpm
Max HR: 179 bpm
Calories burned: 3,295

Cycling Approx Distance: 28.5 mi
Cycling Time: 01:30:00 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 142 bpm

And here's the links to part 1, followed by part 2 of week 9's long run of 12 miles.

Sum totals so far:
Running Distance: 199.57 mi
Running Time: 34:47:52 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 26,383

Cycling Approx Distance: 175 mi
Cycling Time: 09:12:48 h:m:s
Approx Avg Speed 19 mph
Avg HR: 127 bpm
Max HR: 153 bpm

Monthly Running Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 80.87 mi (1st thru 24th)

Previous week's totals:
Week 8 totals:
Running Distance: 22.41 mi
Running Time: 03:54:49 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.5 mph
Avg HR: 152 bpm
Max HR: 176 bpm
Calories burned: 2,944

Cycling Approx Distance: 10 mi
Cycling Time: 00:25:17 h:m:s
Approx Avg Speed 19 mph
Avg HR: 121 bpm
Max HR: 135 bpm

And here's a link to week 8's long run of 10 miles.

~ Keith

Marathon Training Week 8 of 23

Week eight was weird and rough. My motivation was low until today. I didn't sleep well on Monday night so on Tuesday morning I cut short my cross-training. Then I didn't sleep well on Thursday night so I blew off cross-training on Friday morning. If this keeps up I will be sorry come marathon day -- but man I dislike the while cross-training thing!

Highlight of the week (& challenge of the week): Since I blew off cross-training this morning, and have plans for first thing in the morning -- I did a 10-mile run tonight (Friday night) instead of tomorrow morning. Woof! I've done 10-milers 4 other times, and 2 half-marathons. In all my 2+ years of running I've only run once at the end of the day, and it was difficult, but not a big deal. But...I found out today there is a HUGE difference between running 10 miles at 6:30 pm after working all day, in 75 degree heat, compared to running 10 miles at 6:30 am in 50 degree temps. Ugh! I walked 1/2 mile at one point, and got too dehydrated -- but I finished. It was good training for finishing when very tired.

Week 8 totals:
Running Distance: 22.41 mi
Running Time: 03:54:49 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.5 mph
Avg HR: 152 bpm
Max HR: 176 bpm
Calories burned: 2,944

Cycling Approx Distance: 10 mi
Cycling Time: 00:25:17 h:m:s
Approx Avg Speed 19 mph
Avg HR: 121 bpm
Max HR: 135 bpm

And here's a link to week 8's long run of 10 miles.

Sum totals so far:
Running Distance: 174.86 mi
Running Time: 30:41:57 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.8 mph
Avg HR: 148 bpm
Max HR: 182 bpm
Calories burned: 23,088

Cycling Approx Distance: 133 mi
Cycling Time: 07:42:48 h:m:s
Approx Avg Speed 19 mph
Avg HR: 128 bpm
Max HR: 153 bpm

Monthly Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 56.16 mi (1st thru 16th)

Previous week's totals:
Week 7 totals:
Running Distance: 18.3 mi
Running Time: 03:08:38 h:m:s
Avg Speed: 5.8 mph
Max Speed: 12.8 mph
Avg HR: 140 bpm
Max HR: 178 bpm
Calories burned: 2,407

Cycling Approx Distance: 15.8 mi
Cycling Time: 00:50:00 h:m:s
Approx Avg Speed 19 mph
Avg HR: 117 bpm
Max HR: 131 bpm

And here's a link to week 7's long run of 6 miles.

~ Keith

Marathon Training Week 7 of 23

Week seven was a rough one. My Tuesday cross-training session was 40 min instead of 30. Let me tell you, an extra 10 min is a long time! My heart-rate monitor's battery was running low but the only way I knew that is that my HR was reading low. At first I kept trying to work harder then I realized what must be happening -- so Mon & Tue workouts were a little choppy. I missed my Friday cross-training due to a number of factors. My Saturday run was in some heat, and with insufficient sleep, but I got through it. And I had an extra rest day on Thursday because on Wednesday (drum roll please...) I did my first tempo-run workout! The training program I am using has 3 different tempo run workouts. The easiest is Tempo-C:

5 min warmup walk @ 13:30 pace
10 min easy run at 10:00 pace
5 min moderate-hard run at 8:00 pace
1 min walk @ 13:30 pace
5 min moderate-hard run at 8:00 pace
1 min walk @ 13:30 pace
5 min moderate-hard run at 8:00 pace
1 min walk @ 13:30 pace
10 min easy run @ 10:00 pace
5 min cooldown walk @ no particular pace
---
followed by 4 sets of striders:
each set =
1) 30 sec gradual buildup from slow easy jog to all-out sprint, concentrating not on speed, per se, but on good form, and quick footstrike.
2) then 1:00 of walking cooldown

Tempo-B & Tempo-A (later in the 23 week program) will have me doing longer sets of faster-paced runs in the middle of the run. Tempo B will be 10-min fast runs x 2, and Tempo-A will be a full 20-min of fast run! Woof!

Highlight of the week: Between the tempo workout and not enough sleep last night before this morning's run, I had two *really* hard workouts, but I *did* 'em! I keep finding out there is more inside me than I thought there ever could be, and that is a really good feeling!

Milestones -- sum totals = >20,000 calories burned (or around 5.75 pounds of fat); >150 miles run, & >24 hrs of running! That's an avg pace of 10:32 (including warmup/cooldown/recovery walks!)

Week 7 totals:
Running Distance: 18.3 mi
Running Time: 03:08:38 h:m:s
Avg Speed: 5.8 mph
Max Speed: 12.8 mph
Avg HR: 140 bpm
Max HR: 178 bpm
Calories burned: 2,407

Cycling Approx Distance: 15.8 mi
Cycling Time: 00:50:00 h:m:s
Approx Avg Speed 19 mph
Avg HR: 117 bpm
Max HR: 131 bpm

And here's a link to week 7's long run of 6 miles.

Sum totals so far:
Running Distance: 152.46 mi
Running Time: 26:47:08 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.8 mph
Avg HR: 148 bpm
Max HR: 182 bpm
Calories burned: 20,144

Cycling Approx Distance: 123 mi
Cycling Time: 07:17:31 h:m:s
Approx Avg Speed 19 mph
Avg HR: 128 bpm
Max HR: 153 bpm

Monthly Mileage Totals:
May: 23.68 mi (24th thru 31st)
June: 95.02 mi
July: 33.76 mi (1st thru 10th)

Previous week's totals:
Week 6 totals:
Running Distance: 31.29 mi
Running Time: 05:36:58 h:m:s
Avg Speed: 5.6 mph
Max Speed: 11.9 mph
Avg HR: 146 bpm
Max HR: 172 bpm
Calories burned: 4,149

Cycling Approx Distance: 12.5 mi
Cycling Time: 00:40:00 h:m:s
Approx Avg Speed 19 mph
Avg HR: 130 bpm
Max HR: 144 bpm

And here's a link to week 6's long run of 9 miles.

~ Keith

Sense and Sensibility

In the past 2 years as I have become a runner, I've learned some things about body-sensing as I run -- taking a physical head-to-toe inventory as I am running, to stay relaxed, to maintain good form, etc. It has been a great help, and feels very Zen.

Just recently I have been noticing this flowing over to other areas of my days. Like, if I eat a big bowl of ice cream 30 minutes before I go to bed, I don't sleep well, because of the sugar rush. If I drink 2-3 glasses of water within an hour or so of going to bed, then I have to get up to pee in the middle of the night. But if I allow myself to go a few hours after eating & drinking before going to bed, I sleep much better.

And if I eat nutritious foods in healthy portion sizes, I have more energy and feel better throughout the day.

I'm almost 45 and I'm just now figuring that out? DUH! LOL!

Better late than never,

~ Keith

Marathon Training Week 6 of 23

Week six was a bit out of the ordinary. We went to Bend for the Pacific Crest 10k, so I could run with some friends. So on Sunday, my "rest" day was actually spent running a 10k. It was at a much slower pace for me, so it was sort of restful -- but because of the slower speed, I was out on the course for over an hour, so it was a good endurance workout. I ended up taking a rest day on Tuesday instead of cross-training.

Highlight of the week: The reason I was running more slowly for the Pacific Crest 10k, was because I was pacing my friend Jen to a PR, so it was a lot of fun!

New item -- along with the totals below, I will begin including the monthly mileage for each full month of running during this training program. Since I started 24th May, the month of June will be the first full month shown.

Week 6 totals:
Running Distance: 31.29 mi
Running Time: 05:36:58 h:m:s
Avg Speed: 5.6 mph
Max Speed: 11.9 mph
Avg HR: 146 bpm
Max HR: 172 bpm
Calories burned: 4,149

Cycling Approx Distance: 12.5 mi
Cycling Time: 00:40:00 h:m:s
Approx Avg Speed 19 mph
Avg HR: 130 bpm
Max HR: 144 bpm

And here's a link to week 6's long run of 9 miles.

Sum totals so far:
Running Distance: 134.15 mi
Running Time: 23:38:29 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.5 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 17,737

Cycling Approx Distance: 123 mi
Cycling Time: 06:27:31 h:m:s
Approx Avg Speed 19 mph
Avg HR: 128 bpm
Max HR: 153 bpm

Monthly Mileage Totals:
June: 95.02 mi

Previous week's totals:
Week 5 totals:
Running Distance: 24.99 mi
Running Time: 04:22:38 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.5 mph
Avg HR: 148 bpm
Max HR: 171 bpm
Calories burned: 3,315

Cycling Approx Distance: 25 mi
Cycling Time: 01:20:00 h:m:s
Approx Avg Speed 19 mph
Avg HR: 128 bpm
Max HR: 153 bpm

And here's a link to week 5's long run of 8 beautiful miles along the Deschutes River.

~ Keith