Archive for March, 2009

60 seconds. Doesn’t seem long enough to make a person tired, but I am quickly learning that 1 minute, done several times, can be killer.

I first realized the power of a minute last week with the 15x(1min on,1min off) stints from Wednesday and Sunday. Then yesterday I discovered an alternate way to be made miserable in a mere minute: spend it going up a hill. Suddenly 1 minute seems like an eternity.

The run consisted of 6 miles, then 8x1min hill repeats @5k effort w/jogs back to the start, then one mile home. It was a little cooler than I thought it’d be out, so I started the run at a brisk 8:19, then feeling good, averaged 8:06 for the next 5 miles. Then came time for the repeats.

The place I do my hill stuff is called Lemon Hill, right across the street from the river and the boathouses. At the top of Lemon Hill sits an historic mansion and the whole surrounding area is park, so it’s quite lovely. However, as I’ve mentioned in the past, you can also find the occasional condom on the ground and people seem to hang out there in their cars to hide out from their jobs during the day, so it tends to skeeve me out a bit.

When I started my repeats, there was this one SUV with dark windows and motor running that I kept having to pass, leaving me extremely self-conscious since by the time I’d pass it, it was always the end of my repeat (when I appeared to be near death). Maybe they were just in there eating their turkey sandwiches, but luckily, there’s a fork in the road with a similar hill on the opposite side, so after repeat 4, I switched hills.

All I can say is, I wanted it to be over way sooner than the workout actually was – 5k effort on a hill is tough! The last couple repeats had moments in them where I felt I was standing still, my legs wobbling so much. I won’t post my splits because they’re ridiculous, I never neared actual 5K pace and the last two ended up slower than my usual easy pace, but I felt amazing after it was over, like I’d done something especially great for my legs and butt. Final tally for the run: 9.25 miles, avg. 8:23 pace.

Since the last 3 days have included quality work in each of them, it’s a treat to see the next 3 are purely easy, the only strenuous addition are a few strides on Friday. Originally, my schedule called for a tempo run on Friday, but Saturday’s race ends up being the perfect substitute, so it all works out swimmingly.

This afternoon I have 11 easy and a bunch of pushups (eek, 8 sets instead of 5 and only 45 seconds between sets with the last set “at least 40″ – I may need a redo on this week). Speaking of pushups, I’ve been contemplating getting one of those chin-up bars you put in the doorway. I’ve never in my life been able to do a single one so it’d be kind of cool to be able to do a few. Plus, pull-ups are the perfect counter exercise for pushups and would further improve my posture, ultimately improving my running. We’ll see, I have a limit to self-inflicted suffering and chinups might put me over the edge.

Fun run today, waited till late afternoon to avoid gusting wind. It was a beautiful breezy sunset of a run, 8.25 miles which included 8x10sec hill sprints. It’s funny because they sprints are supposed to be “5K effort”, but if you do them on a grassy hill, they end up being as fast as sludge. No matter. I’m getting into them, I can tell they’re giving me Super Runner powers.

Speaking of Super Runner powers, I’ve been thinking of mileage and my next move in that area. Funny how the things you think “I can’t imagine wanting to do that” end up being the next logical step. For instance, last Fall I fully expected my mileage to stay around 45-50, 60 wasn’t even a contender.

Then I got Hudson’s book and noticed that midway through his Half plan he called for 7 days/week. Eh, I figured that when the time came, I’d stick with a 6 day week. Then in January, before I’d even begun the plan, I thought it’d be a lark to try it out, run 7 days/week, just so I could see what it was like. It ended up being so natural that I had no reason to return to 6 days.

So now I’m an “around 60mpw” runner. If nothing interferes (like a race or taking a day off when my foot was smarting) then it’s 60, otherwise, if I lose a day it ends up being around 55. My Half plan will peak next month at 68, but besides that, I figured I’d sit at 60 for awhile. But this week I’ve become curious.

If things are going so swimmingly at 60mpw, what would happen if I went to 70? If you read this blog, you might remember me saying I never liked the thought of doubles. I guess the main reason is that running is my big event for the day, my treat. But to get dressed, run, change clothes again, do daily stuff, be stinky if I don’t shower, change clothes again, run again, etc… just does not appeal to me. Still, knowing that the only way to get faster is to continue to add mileage means I was starting to come round to the thought of doubles.

So yesterday I posted a thread on the Marathon Training Forum asking 70+mpw runners a few questions about their schedules and found out the most amazing thing. Most of them don’t run doubles! And we’re talking up to 88mpw of singles. Whether it’s because they have family obligations, job obligations or just don’t like doing doubles, it is apparently not the requirement I thought it was.

Lest you think I just pulled that “requirement” out of my ass, it’s a factoid I’ve read in several books and articles from esteemed mega-coaches, that if you run more than 70mpw, you need to start doing doubles, else you’ll never be adequately recovered. So what a thrill to find this is book learnin’ advice, not necessarily a real-world necessity.

Game On! I’m going to continue as planned for this Half, peaking at 68 (although I reserve the right to run more if I’m feeling craaaazy), then in May start building mileage a bit.

The cool thing is that marathon training doesn’t start till August and I’m not planning on running any summer 20-milers on a whim. So for a couple months I’ll enjoy some longer mid-week mid-longs and then, once training begins, I can keep that going and just add some mileage to the Sunday run. This way there’ll be no dramatic peaks or surprises and I should be in strong shape as I move through the marathon cycle.

So there you have it, my newest diabolical plan to rule the world. Or at least beat the crap out of some 45-49 year old hags ladies.

I’m tired. Even with my day off on Monday, I ended up with 60 miles for the week.

It was also pretty dense as far as workload. Every other day had something: Wed had the fast fartleks, Friday had the 6-mile tempo run and today was a 15-miler (my longest run in a while) that included those same fast fartleks, then 2 miles easy, 2 miles “hard”, cooldown.

I started out quite slow today, 9:15s, knowing I was going to have to produce some energy midway through. When the fartleks started (15x1min on, one min off) I gave up the idea of shooting for 5K pace and was satisfied with doing them at 10K pace. It was still tough, I felt the fatigue of the week in my legs, and as I was running the fartlek portion, I was already writing my blog in my head about how I bagged the “hard” section, because just finishing the run was hard enough.

Then wonder of wonders, I’d completed my fartleks, almost done with my 2 easy and ready to ignore my Garmin beep signaling the Hard portion, when Kev appears on a bike next to me (Kev’s the guy I mentioned in last Sunday’s race report). He asked what I was up to, I said I was supposed to do 2 hard in a couple minutes but planned on bagging it, he said “I’ll pace you”. And he did!

It was so much easier having him there to chat with, I was able to do that part of the workout without thinking about it and while it wasn’t officially fast, I got a couple 8:07s out of it (hard enough considering I was planning on skipping it entirely). Thanks, Kev, much appreciated!

The only aggravation was I’d brought my 20oz. handheld and a gel but halfway through the run I knew I’d be dying for water at the end if I had to wash a gel down too, so I skipped the GU. It wasn’t missed, though I definitely could have used more water, here’s hoping the water fountains get turned on soon.

See how I’m already bitching and moaning about water and it was only 65 degrees? I’m doomed, I tell you.

Looking ahead, tomorrow is easy with 8 hill sprints, Tuesday is Hill Repeats (8x1min. uphill @ 5K effort w/jog-back recovery), Wed-Fri is easys with some strides, 5-mile race on Saturday, then 15 or 16 on Sunday. I don’t know if I mentioned it but I’m also doing a 5K the weekend after that (might as well start getting all my PRs lined up).

So that’s it for now, time to wash the salt off. Have a great Sunday night, folks!

Today will be the warmest day since winter began and I’m sitting here waiting for the mercury to rise. It’s 67.3 degrees at the moment and I want it to get at least to 70, though not for the reasons you might think. I know there are people out there who find 70 degrees to be fabulous running weather. Not me. I hate it. At least in my memory I do.

It stems less from actual discomfort than the horrible memory of my dehydration drama last September, coupled with my marathon training logs when I felt I’d slipped backwards in the speed department. I dread the performance hits I’m likely to see as summer approaches.

On the brighter side of the argument, perhaps the lack of speed growth during last year’s marathon training was also due to going from 6 days a week to 5 (though mileage was comparable) along with following Pfitz’s pace recommendation for long runs, start at MP+20% getting to MP+10% by the end…a slower ratio than I’d be shooting for now.

So this will be a telling season – my second “real” summer of training. And while I have an enormous fear that heat is going to stop the improvements I’m currently experiencing, I’m crossing all fingers and toes that it’s mostly perception leaving a sour taste in my mouth, not the weather itself.

I know I know, 70 is child’s play as far as heat goes, but coming from months of 20-30 degree days, it’ll be warm. And 70 degrees is where my running uniform becomes a sports bra and shorts – sadly, there’s nothing I can do to make myself cooler than that, it’s as close to nekkid as it gets.

So c’mon Heat, bring it on, show me what’s in store. Maybe I won’t hate you so much this year. I can only hope.

Today was a tough tempo: 2 warmup, 6 at current Half pace, 2 cooldown. Happily, I hit the tempo miles right on the nose (7:35s) and while it wasn’t exactly a pleasurable experience (are tempos ever?) it was 55 degrees outside which meant shorts and shortsleeves – a lovely treat after the winter we’ve had.

The pushups challenge entered scary territory this week. Yesterday’s sets were 20, 20, 25, 20 and 28+ (did 31) with 90 seconds between. By the time I finished I was panting.

I’m so glad it’s becoming a habit though, I’m seeing new muscle in places I never expected to be affected (my obliques are looking downright serious now). So if you want a simple way to improve the ole bod and gain some strength in a short amount of time, thumbs up to pushups.

Switching channels once again…
Many moons ago, maybe close to a year now, I broke a decades-long Diet Dr. Pepper habit. I probably went several years without ever drinking a glass of plain water, so addicted to the sweet fuzzy stuff was I.

Last Sunday, I was feeling celebratory and bought a big bottle of the Pepper for old times sake. As expected, 2 days later I’d drained it empty. No self-control, it’s embarrassing. But I’m convinced they put something evil in those large bottles of brown stuff because yesterday, with none left in the fridge and me sitting at my computer, I spontaneously started salivating, imagining hundreds of tiny syrupy sweet bubbles exploding in my mouth – I could actually taste it.

We’re talking serious, drug-type jonesing, the kind that gets you a Lifetime TV “based on facts” movie where the star (Valerie Bertinelli) ends up wild-eyed, disheveled and skanky in a seedy hotel room, selling her body for…soda pop? There’d be an accompanying Public Announcement spot: “Diet Soda, the Gateway Drink. It starts with a sip, then a glug, then suddenly you’re sucking down handfuls of Jelly Bellys and Mike & Ikes, your world spinning dangerously out of control.”

Must.not.let.this.happen.

Gorgeous run yesterday at around 5pm, albeit chilly at 18 degrees windchill. I rarely go running that late so to see the sun set on the river was one of those moments you wished someone was with you so you could say, “Wow, look at that.”

Today’s run, a 12-miler, was bound to be an interesting one because in the midst of it was Hudson’s fartlek concoction: 15x(1min @5k pace, 1 min. recovery). All I can say is, If Fartlek is synonymous with “play” and “fun” then hey, I want my money back.

Actually, the blame is my own. I was using the Garmin for pacing information but it kept taking about 30 seconds to lock into the lap pace, so I kept thinking I was running 7:xx (and being pissed at myself about it) until it would suddenly show “6:3x”. If I paid more attention to my effort level, I wouldn’t have needlessly worked quite so hard. So anyway, was shooting for 6:50s, got 6:40s.

No matter, I get to try it again on Sunday’s 15-miler. It calls for the same fartlek session along with an additional 2 miles “hard”. I just have to catch up on sleep because I’ve been lacking in that department which is probably part of the reason today seemed tough.

But I’m jumping ahead as usual, because Friday brings a notable run, as well. 10 w/6@Half pace. I haven’t done a 6mile tempo since marathon training, so I’m looking forward to it. I’m assuming he’s talking current Half pace since 3 weeks later he asks for 5 @goal Half pace. Cool, I’m down wit dat.

I also made some race decisions: I’m going to do a 5-mile race on March 14th, but instead of prepping for it like I did the 10k, I’m just incorporating it into my week with a few slight mileage adjustments the two days before. Not looking for anything amazing, but there are so few 5-mile races (I’ve only run one) that it’s as good a time as any to update my 2007 PR.

I also made the executive decision to forgo my beloved Clean Air 5k this year in favor of a 10K that same weekend. It makes so much more sense to do the 10K because it’s 3 weeks before my Half, there’s no better goal indicator than that.

So now all I need is to blank my mind from how miserable I felt during the last couple miles of Sunday’s race, the better to enjoy the coming one. Thank god for selective memory.