Marathon Training Week 14 of 23

Week fourteen has come and gone, fairly uneventfully. I've knocked down the heart rate range for cross-training and plan to pick that back up next week. My long run was only 8 miles, and for some reason I felt tired and bored. I had my iPod, listening to an audiobook of short stories that were not very engaging. Maybe that was the problem. Or maybe it was that I went out fairly fast, feeling like I *couldn't* run slower, which made it hard to finish well? I don't know -- I just hope next week's 18 miler wil be better than this week's 8-miler in terms of boredom and do-ability. Only one way to find out (no iPod this time!)

Here's the boring stuff:

Week 14 totals:
Running Distance: 20.35 mi
Running Time: 03:33:01 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.6 mph
Avg HR: 145 bpm
Max HR: 172 bpm
Calories burned: 2,598

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 link to week 14's long run of 8 miles.

Sum totals so far:
Running Distance: 318.31 mi
Running Time: 55:32:20 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 41,891

Cycling Approx Distance: 207 mi
Cycling Time: 10:52:50 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
August: 95.5 mi (1st thru 28th)

Previous week's totals:
Week 13 totals:
Running Distance: 34.35 mi
Running Time: 05:55:39 h:m:s
Avg Speed: 5.8 mph
Max Speed: 13.2 mph
Avg HR: 149 bpm
Max HR: 176 bpm
Calories burned: 4,514

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 link to week 13's long run of 16 miles.

~ Keith

Marathon Training Week 13 of 23

Week thirteen was a banner week on a few levels. First I chose not to do any striders this week. My legs were a bit overly tired and it was nice to take a break and not *have* to do striders. And drumroll please: I didn't cross-train at all. This was not because I hadn't slept well or for any other reason than this: I chose not to cross-train. I blissfully slept in on those two days, and was very glad for the chance to do so. I had come to the conclusion that the payoff was not worth the boredom and exertion involved. I knew I was giving up not only the non-running muscle strengthening, but also the 2 days a week of cardiovascular aerobics. But it was a choice I am glad I made. And I also decided that I would leave the door open for future cross-training, realizing that if I *did* jump back in, it would have to be either really soon, or I'd have to back off some.

Having 16 miles of roads to think about a bunch of things today, I reached a place of clarity (ORN: don't you *love* it when that happens!??!?). I was reflecting on the fact that here I was, the pudgy kid grown up into an adult-onset athlete, chugging away at 16 sub-10:00 miles, but when I was growing up I hated running. What I hated most was I was always out of breath and my legs hurt. Only as an adult did I learn I didn't have to push so hard and, once I slowed down a bit and got some conditioning in me, I could actually enjoy it! Here's my "a-ha!" moment: "Hmmm, I wonder if when I ride the recumbent stationary bike, I am riding too hard and too fast, and that is why I hate it so much? Maybe if, like with running, I reduce the intensity and slow my cadence, it wouldn't be so difficult; such a hassle -- and yet I would still be getting a workout for my legs *and* my heart and lungs. And maybe I would learn to enjoy it, like I did with running?!??!?!!?" We'll see. I'm not sure if I will cross-train next week or not, but the door is more open than it was before and besides, I want to see the rest of Indiana Jones and the Last Crusade!

Highlight of the week -- running a distance PR of 16 miles (on a route that took me past Garmin headquarters, where I dutifully saluted!) at my usual run-a-mile, walk-a-minute routine, averaging sub-10:00 pace for the runs and doing a 9:00 mile #15 and a 9:15 mile #16. The weather was warm but not hot, and I was out on the road for a few seconds over 3:00, covering a total of just under 17.8 miles. Not bad for a pudgy kid who is all grown up. And as an added bonus, I tried a couple new things. I actually got up one hour before my run and ate a banana and a Clif bar. Pretty amazing what a little pre-run nutrition will do! Also, when I got back I ran a cool bath and added a coupe dozen ice cubes, and soaked while listening to some George Winston and sipping a large cold glass of chocolate milk, my favorite recovery drink.

Here's the boring stuff:

Week 13 totals:
Running Distance: 34.35 mi
Running Time: 05:55:39 h:m:s
Avg Speed: 5.8 mph
Max Speed: 13.2 mph
Avg HR: 149 bpm
Max HR: 176 bpm
Calories burned: 4,514

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 link to week 13's long run of 16 miles.

Sum totals so far:
Running Distance: 297.95 mi -- *almost* broke 300!
Running Time: 51:59:18 h:m:s -- *over* 2 days of running
Avg Speed: 5.7 mph Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 39,293 -- that's over 11 *pounds* of fat burned!

Cycling Approx Distance: 207 mi
Cycling Time: 10:52:50 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
August: 75.14 mi (1st thru 21st)

Previous week's totals:
Week 12 totals:
Running Distance: 16.78 mi
Running Time: 02:51:27 h:m:s
Avg Speed: 5.9 mph
Max Speed: 15.7 mph
Avg HR: 149 bpm
Max HR: 176 bpm
Calories burned: 2,182

Cycling Approx Distance: 16.7 mi
Cycling Time: 00:50:00 h:m:s
Approx Avg Speed 20 mph
Avg HR: 127 bpm
Max HR: 146 bpm

And here's the link to week 12's long run of 8 miles.

~ Keith

Marathon Training Week 12 of 23

Week twelve was sort-of uneventful, but I'm certain the increased workload as the next few weeks play out will more than make up for that.

Highlight of the week -- I took a trip back to California and my long run was from my friend's home to our old house, and back. Nostalgia central.

Week 12 totals:
Running Distance: 16.78 mi
Running Time: 02:51:27 h:m:s
Avg Speed: 5.9 mph
Max Speed: 15.7 mph
Avg HR: 149 bpm
Max HR: 176 bpm
Calories burned: 2,182

Cycling Approx Distance: 16.7 mi
Cycling Time: 00:50:00 h:m:s
Approx Avg Speed 20 mph
Avg HR: 127 bpm
Max HR: 146 bpm

And here's the link to week 12's long run of 8 miles.

Sum totals so far:
Running Distance: 263.60 mi
Running Time: 46:03:38 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 34,779

Cycling Approx Distance: 207 mi
Cycling Time: 10:52:50 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
August: 40.79 mi (1st thru 14th)

Previous week's totals:
Week 11 totals:
Running Distance: 24.01 mi
Running Time: 04:14:45 h:m:s
Avg Speed: 5.7 mph
Max Speed: 8.7 mph
Avg HR: 152 bpm
Max HR: 177 bpm
Calories burned: 3,134

Cycling Approx Distance: 15.8 mi
Cycling Time: 00:50:01 h:m:s
Approx Avg Speed 19 mph
Avg HR: 132 bpm
Max HR: 146 bpm

And here's the link to week 11's long run of 14 miles. Check out the elevation graph!

~ Keith

Marathon Training Week 11 of 23

Week eleven was especially difficult. The long run was physically challenging, but mainly week 11 was challenging mentally and emotionally.

My Monday run was a little short, as I was still on vacation -- and had less-than-24-hour-old tattoos on my feet. Word to the wise -- Week 10 of a 23-week training program toward a marathon is probably not the best day to get a tattoo on your feet. That being said, I am not sorry I did it!

I didn't sleep well on Tuesday night, so on Wednesday morning I blew off my 40 minute run and striders. Thursday I ran my 45 minutes, and then didn't sleep well again on Thursday night, so on Friday morning I must admit it was pretty easy not to do any cross-training. I also let my discipline slide a bit in the areas of nutrition and getting to bed on time. When I started this training, I'd decided to not drink alcohol on a night before I was training. That little rule has been broken a bit. A beer here, and a glass of wine there, no big deal, right? But it does effect how I sleep, and my inhibitions go down, so I eat more than I really want or need. And the quality of my food has gone down a bit. So -- at the half-way point, it is good for me to reflect and (similar to doing a little body-sensing during a run) pay attention to how I am doing, make a few minor adjustments to get back on track, and then see how things go over the next few weeks.

Milestone -- Today I ran a little over 15 miles -- the furthest I've ever done on my own two feet. Word to the wise, though -- when you're planning to run further than you've ever run before on a Saturday, it isn't the smartest idea to have a Friday night dinner of chorizo nachos, and an even worse idea to eat more than you are hungry for. Oh, and the whole huge ice-cream-sundae for dessert thing? Not smart either. Ummm, and then not getting to bed until midnight, and waking up at 5 to feed the cat then going back to bed at 6 after doodling around on FaceBook, and then getting up at 8 and (still feeling full from the chorizo nachos and huge ice-cream sundae) deciding not to eat anything before running...not bright at all. But, I did the run, and took a different route than I've ever done before, including an elevation gain of around 1/4 mile between mile 8.5 & 9.5, and then another 90 feet over the next mile, and then another 150 feet elevation gain in the last 1/2 of mile 11.

OOF!!!

And, as an added bennie, even though my pace slacked quite a bit on those hills, my last 3 miles were all negative splits, including a 9:15 for mile 12.

Week 11 totals:
Running Distance: 24.01 mi
Running Time: 04:14:45 h:m:s
Avg Speed: 5.7 mph
Max Speed: 8.7 mph
Avg HR: 152 bpm
Max HR: 177 bpm
Calories burned: 3,134

Cycling Approx Distance: 15.8 mi
Cycling Time: 00:50:01 h:m:s
Approx Avg Speed 19 mph
Avg HR: 132 bpm
Max HR: 146 bpm

And here's the link to week 11's long run of 14 miles. Check out the elevation graph!

Sum totals so far:
Running Distance: 246.82 mi
Running Time: 43:12:11 h:m:s
Avg Speed: 5.7 mph
Max Speed: 12.8 mph
Avg HR: 149 bpm
Max HR: 182 bpm
Calories burned: 32,597

Cycling Approx Distance: 191 mi
Cycling Time: 10:02:50 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
August: 24.01 mi

Previous week's totals:
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.

~ Keith

Fresh Ink 2010

My 5th Tattoo:

When: August 1st, 2010 (age 44).

Who: Sofia @ Triangle Tattoo

What/Where:3 latin words: The phrase "carpe viam" and the word "pax" -- on both feet.

Time? Took around 3 hours to find the right fonts, do the drawing and design, then about 1 hour of "buzz time."

Pain: It was weird -- in my previous work, it was painful at first and took awhile to change. With my feet the pain faded almost immediately. When she went back and did the fading and touch-up, that was hard at first, but that too faded quickly. The most difficult part was the two halves of the A in PAX -- it was in some real tender flesh and sort of half-hurt and half-tickled. Very weird.

Why: So that with each step I take, I am reminding myself to "seize the path" and offering "peace" to all whose path I cross.

~ Keith

(You can read about my 1st 4 tattoos here)