B-B signifies a 'Beginner' level workout. You are a beginner runner if you've never run more than a few miles.
I-I signifies an 'Intermediate' level workout. You are an intermediate runner if you've run a 5K (3.1 miles) or a 10K (6.2 miles) previously.
A-A signifies an 'Advanced' level workout. You are an advanced runner is you've run a half marathon or marathon previously.
R-R signifies a 'RACE' level workout. This training level may be most appropriate for you if you're already in shape to 'complete' a half marathon and are looking to run a personal best for 13.1 miles.
Target half Marathon pace-This term is applicable ONLY TO RACE LEVEL RUNNERS. The idea is that you should have in mind what kind of average pace per mile you want to run for the half marathon (8:00/mile, 9:00/mile, etc.) When the schedule indicates 'X' number of miles at target half marathon pace, you want to aim to run CONTINUOUSLY the number of miles indicated at your 'target half marathon pace'. The remainder of the miles should be EASY.
Cross Train-Cross train days are a day of exercise other than walking or running. Examples are: cycling, elliptical training, or swimming. The idea is to
maintain your current level of fitness while allowing recovery from your previous run workout.
DAY OFF-Rest is a very important part of the training program. You will not improve faster by substituting additional runs in place of rest days.
'T' or 'Tempo'-TEMPO is a pace that is NOT a comfortable conversational
pace, but it is NOT a sprint either. In short, it's the kind of pace you might be able to maintain for a 5K or 10K.
'Fartlek'-Funny name aside, Fartlek is a pace slightly faster than ‘tempo’. The pace should be closer to your 5K race pace. Typical fartlek workouts are indicated as ’10 minutes fartlek’. What this actually means is you run 1 minute hard/1 minute easy for a TOTAL of ’10 minutes’. This is a bit different from tempo where you maintain pace CONSISTENTLY for the entire duration.
Monday, May 04, 2009
Spring 13.1 FAQS!
-Do you have any pace groups?
No. BUT, our groups always attract 100+ runners and 'organic' pace groups just naturally form during the course of the season. Something to keep in mind is that your pace will naturally increase over the course of the season. So, you may start out running 10:00/mile and towards the latter stages of training, a more comfortable pace for you might be 9:30/mile.
-What are we doing for the first workout on Saturday, 2/26?
We are doing an EASY 2 MILE RUN (unless you are a 'Race' level runner). You can walk at certain points if you need to, but ideally we'd LOVE for you to cover the entire distance.
-YIKES! 2 Miles sounds like a LOT of running!
We don't expect you to set any landspeed records. Run the 2 miles as slow as you need to. You can take walk breaks if you like. Everyone from our previous program has completed two miles with no problems!
-How do I know which level to train at? The schedule indicates Beginner, Intermediate, Advanced, and Race level. I'm not sure which level makes sense for me.
Great question. If you have never done any kind of substantive running OR you have been away from running for a LONG time OR you are coming back from an injury it's likely you would be a good candidate for the 'Beginner' level training.
If you are relatively active and run periodically and have perhaps completed a 5K or 10K here or there, 'Intermediate' may make the most sense for you.
If you already run 3-5 times/week and have been for some time, 'Advanced' may be a solid training level for you. 'Race' level is for folks who are ALREADY in the kind of shape to run 13.1 miles and are purely interested in becoming FASTER.
Let me emphasize that there are no hard/fast rules and feel free to toggle between the various training levels. Maybe you can only handle 'Beginner' level training the first month, but need something a bit more challenging later on. NO PROBLEM! Try tackling the 'Intermediate' or 'Advanced' level training.
Your body will let you know when you are ready for something more demanding or if you need to dial things back.
-Where do we meet for runs?
We meet at the Marina Green monkey bars (adjacent to the intersection of Marina/Webster) for the majority of our workouts (Tuesdays @ 6:30 PM/6:30AM, every Thursday @ 6:30PM, and Saturdays @ 9:30AM periodically).
Tuesday night 'satellite' runs are hosted downtown at 6:30PM launching from outside PSOAS Massage+Bodywork at 333 3rd Street btwn Folsom/Harrison.
We do change locations most Saturdays for variety. ANY CHANGE OF LOCATION IS COMMUNICATED VIA THE WEEKLY TEAM EMAIL NEWSLETTER!
-How do I get my $25 Fleet Feet Gift Certificate?
What about the technical training shirts?
Brett Lamb (owner of Fleet Feet Sports San Francisco)handles this. You can get your gift certificate at the store-2076 Chestnut Street. Technical shirts are in process and will be provide by me in the next few weeks.
-Do I need to sign up for the Santa Barbara Wine Country Half Marathon, and/or the American River Parkway Half Marathon?
If you plan on participating in these events the answer is YES! You have signed up for TRAINING. The actual half marathons are SEPARATE/DISTINCT events. The Santa Barbara Wine Country Half is technically sold out, but the race director has kindly saved some sports for us. Details around signing up will be provided via the email newsletter.
Here's the registration link for the American River Parkway Half Marathon-
American River Parkway Half Marathon Online Registration.
-What should I do between now and program launch?
You could head into Fleet Feet and get fitted for a new pair of shoes (make sure to use that $25 Fleet Feet gift certificate), get a digital watch, a few pairs of good running socks, reflective gear (for our MANY runs taking place at night), a headlight (again, for night running), and/or some running shorts/shirts! Make sure to show up ready to run on Saturday, 2/26!
-What should I do to be safe running in the dark?
Great question. Running in the dark can actually be quite exhilarating, BUT given that your visibility is compromised AND the visibility of other runners, cyclists, pedestrians, and DRIVERS is compromised it is CRITICAL that you be hyper-vigilant, tuned in, and aware of your surroundings while you are out.
Pay attention to what's in front of you, what's behind you, and be proactive. Additionally, it would be VERY wise to invest in a reflective shirt, vest or jacket as well as a safety light and or headlight to help illuminate the path in front of you.
LASTLY, I would STRONGLY discourage you from wearing an Ipod or other MP3 player during runs taking place in the dark! I know this may be tough for some of you, but think about it. Your vision is already compromised. By listening to music, you are compromising your hearing as well. It's up to you ultimately, but generally it's probably not the best idea.
-What if it's raining!? Will we still run?
YES. We may encounter inclement weather on race day and I can pretty much promise you the race will NOT be canceled! So, it's actually a good thing to train during inclement weather as you will be prepared should you encounter it on race day and your friends will think you are REALLY tough! :)
Obviously, if there are 'monsoon' like conditions where this a torrential downpour and 50MPH winds, we will likely err on the side of caution and cancel a run. But, this almost never happens.
-Additional Questions/Concerns?
EMAIL COACH MATT-MARATHONMATT@MARATHONMATT.COM!
No. BUT, our groups always attract 100+ runners and 'organic' pace groups just naturally form during the course of the season. Something to keep in mind is that your pace will naturally increase over the course of the season. So, you may start out running 10:00/mile and towards the latter stages of training, a more comfortable pace for you might be 9:30/mile.
-What are we doing for the first workout on Saturday, 2/26?
We are doing an EASY 2 MILE RUN (unless you are a 'Race' level runner). You can walk at certain points if you need to, but ideally we'd LOVE for you to cover the entire distance.
-YIKES! 2 Miles sounds like a LOT of running!
We don't expect you to set any landspeed records. Run the 2 miles as slow as you need to. You can take walk breaks if you like. Everyone from our previous program has completed two miles with no problems!
-How do I know which level to train at? The schedule indicates Beginner, Intermediate, Advanced, and Race level. I'm not sure which level makes sense for me.
Great question. If you have never done any kind of substantive running OR you have been away from running for a LONG time OR you are coming back from an injury it's likely you would be a good candidate for the 'Beginner' level training.
If you are relatively active and run periodically and have perhaps completed a 5K or 10K here or there, 'Intermediate' may make the most sense for you.
If you already run 3-5 times/week and have been for some time, 'Advanced' may be a solid training level for you. 'Race' level is for folks who are ALREADY in the kind of shape to run 13.1 miles and are purely interested in becoming FASTER.
Let me emphasize that there are no hard/fast rules and feel free to toggle between the various training levels. Maybe you can only handle 'Beginner' level training the first month, but need something a bit more challenging later on. NO PROBLEM! Try tackling the 'Intermediate' or 'Advanced' level training.
Your body will let you know when you are ready for something more demanding or if you need to dial things back.
-Where do we meet for runs?
We meet at the Marina Green monkey bars (adjacent to the intersection of Marina/Webster) for the majority of our workouts (Tuesdays @ 6:30 PM/6:30AM, every Thursday @ 6:30PM, and Saturdays @ 9:30AM periodically).
Tuesday night 'satellite' runs are hosted downtown at 6:30PM launching from outside PSOAS Massage+Bodywork at 333 3rd Street btwn Folsom/Harrison.
We do change locations most Saturdays for variety. ANY CHANGE OF LOCATION IS COMMUNICATED VIA THE WEEKLY TEAM EMAIL NEWSLETTER!
-How do I get my $25 Fleet Feet Gift Certificate?
What about the technical training shirts?
Brett Lamb (owner of Fleet Feet Sports San Francisco)handles this. You can get your gift certificate at the store-2076 Chestnut Street. Technical shirts are in process and will be provide by me in the next few weeks.
-Do I need to sign up for the Santa Barbara Wine Country Half Marathon, and/or the American River Parkway Half Marathon?
If you plan on participating in these events the answer is YES! You have signed up for TRAINING. The actual half marathons are SEPARATE/DISTINCT events. The Santa Barbara Wine Country Half is technically sold out, but the race director has kindly saved some sports for us. Details around signing up will be provided via the email newsletter.
Here's the registration link for the American River Parkway Half Marathon-
American River Parkway Half Marathon Online Registration.
-What should I do between now and program launch?
You could head into Fleet Feet and get fitted for a new pair of shoes (make sure to use that $25 Fleet Feet gift certificate), get a digital watch, a few pairs of good running socks, reflective gear (for our MANY runs taking place at night), a headlight (again, for night running), and/or some running shorts/shirts! Make sure to show up ready to run on Saturday, 2/26!
-What should I do to be safe running in the dark?
Great question. Running in the dark can actually be quite exhilarating, BUT given that your visibility is compromised AND the visibility of other runners, cyclists, pedestrians, and DRIVERS is compromised it is CRITICAL that you be hyper-vigilant, tuned in, and aware of your surroundings while you are out.
Pay attention to what's in front of you, what's behind you, and be proactive. Additionally, it would be VERY wise to invest in a reflective shirt, vest or jacket as well as a safety light and or headlight to help illuminate the path in front of you.
LASTLY, I would STRONGLY discourage you from wearing an Ipod or other MP3 player during runs taking place in the dark! I know this may be tough for some of you, but think about it. Your vision is already compromised. By listening to music, you are compromising your hearing as well. It's up to you ultimately, but generally it's probably not the best idea.
-What if it's raining!? Will we still run?
YES. We may encounter inclement weather on race day and I can pretty much promise you the race will NOT be canceled! So, it's actually a good thing to train during inclement weather as you will be prepared should you encounter it on race day and your friends will think you are REALLY tough! :)
Obviously, if there are 'monsoon' like conditions where this a torrential downpour and 50MPH winds, we will likely err on the side of caution and cancel a run. But, this almost never happens.
-Additional Questions/Concerns?
EMAIL COACH MATT-MARATHONMATT@MARATHONMATT.COM!
Tuesday, February 03, 2009
A Few Life Lessons Gleaned..
I would generally characterize myself as 'agnostic'...or if there's a category for someone who's just not sure, that would accurately describe me. I certainly hope there's a greater power out there that is larger than all of us, but I can't necessarily say I've encountered anything in my lifetime that indicates definitively this is the case.
However, if there's a set of principles/guidelines that structure my life and how I operate, I would say (not surprisingly) many of them have been derived from the countless miles I've logged. I've joked with some of my runners that the 'track' is my 'temple' or 'church', but there's more than a little truth to it.
For what it's worth, I thought I'd share a few lessons I've learned.
Don't Give Up.
This one is more than cliche, but it doesn't mean it's not applicable. The most influential coach I worked with told me once he thought I'd be a great marathoner. Despite the fact that I didn't compete at the collegiate level and largely lost my way in high school, his words stayed with me years after I graduated from high school.
In 1998, I rediscovered running and started thinking about the marathon. I trained in earnest for a marathon on my own in 1999 only to suffer a major injury in the form of a complete compression fracture of the left femoral head. This required surgery and the insertion of three pins in my hip.
I wouldn't have these pins removed for another year and a half. My orthopedist had no real advice/direction for me other than maybe I should try something other than running. This wasn't an option that resonated for me as so much of who I am is tied to being a runner.
I could have decided the marathon wasn't for me. I could have let the fear of injury stop me from doing what I love. I could have taken up cycling. But, I knew in my gut what I could do. In 2002, I ran my first marathon. In 2008, I ran my sixth marathon and the fastest marathon of my life.
I'm not suggesting one should wantonly throw caution to the wind, but most people sell themselves short and let fear prevent them from going after what they really want. I'd encourage you not to give up at the first sign of adversity. There is almost ALWAYS a way to get what you want....if you want it bad enough.
Anticipate the Unanticipated
This lesson doesn't just come from unexpected things occurring during runs or races, but also comes from a childhood that was tumultous, unpredictable, and often chaotic. I really don't take anything for granted. I can do ALL the runs I am supposed to do, mentally prepare for race day, and things may still come up that I never could have anticipated.
In 2003, I attempted my first Boston qualifying time and things were going great until about mile 15. I then encountered some serious GI issues that derailed me for several minutes. A few miles later I sprained my ankle. Despite all of this, I gutted it out and qualified.
Ultimately, there is SO much we cannot control and despite our best efforts to plan, things don't always happen according to plan. All we can do is respond as positively as possible to the things we can't control. Because I DON'T expect everything to go according to plan, I usually feel like I am well equipped to respond proactively when things DON'T go exactly the way I would like.
Keep Moving Forward
It's not a question of how fast or how 'slow' you are, it's a question of are you moving FORWARD? As long as you're moving forward (even if it's at a 'glacial' pace), you're on the right track as far as I'm concerned.
I've run through rain, hail, debilitating heat/humidity, colds, depression, anguish, and just about everything in between. Running through the aforementioned hasn't always been fun, but I've always come through it despite how painful and/or challenging it may have been.
These less than ideal running experiences have provided the mental (and physical) fortitude to weather the storms of personal and professional life. In 2006, when I was hurting physically and my business was suffering, I recalled all the tough runs I'd managed to push through and found inspiration to turn things around in 2007. There is something to be said for moving forward despite all obstacles.
Be Open to Change
Virtually everyone I encounter in the wacky world of running wants to run FASTER, FARTHER, and/or FASTER AND FARTHER. This is no revelation. Most people are competitive/driven and runners in my experience are more 'Type A' than most. But, I encounter many who don't understand 'why' doing the SAME training over and over and over again HASN'T enabled them to achieve their goals. More often than not it's because they have plateau'd and need to try something different to get their body to perform at a higher level.
Many folks are resistant to change because it's scary or because there's a chance of failure. But, changing things can open doors to all kinds of possibilities. Using myself as an example, my business was floundering and on the verge of collapse in 2006. What I had been doing over and over again just wasn't working. I had plateau'd.
I had to change (read-evolve) or die....literally. It was with no shortage of fear that I embraced these changes and everything started to turn around in pretty short order. Stagnation can occur on every level. I'd encourage you to be open to the idea that change can take you to the next level in just about any facet of your life...if you're open to it.
Be Opportunistic
In my last marathon, there was a guy in front of me for most of the race (well...there were QUITE A FEW people in front of me, actually). While I was focused on running 'my race', in the latter stages of the race I found myself wondering if I might be able to make a move and pass him.
With 20 miles under my belt, he started to get closer without me exerting any additional effort. I recognized that this was likely a sign that he was fading. While I was working, I felt like I had plenty left in the tank. We approached a hill and I found myself next to him without picking up the pace. I saw this as an opportunity and I passed him going uphill. I never saw him again.
As a small business owner, all of the aforementioned 'lessons' have served me well, but being opportunistic has been perhaps MOST important. In life (and on the run), there are opportunities EVERYWHERE! But, too often people seem to only see the challenges, the obstacles, and the potential pitfalls.
Without being opportunistic and taking risks (smart ones for the most part), there's no way I could have run a Boston qualifying time. There's no way I could have run the fastest marathon of my life in 2008. There's certainly no way I would have attempted to launch my own business. Rather than seeing limitations/obstacles, trying seeing opportunities. Yes, it sounds a bit Tony Robbins-esque, but it has worked for me....for the most part.
However, if there's a set of principles/guidelines that structure my life and how I operate, I would say (not surprisingly) many of them have been derived from the countless miles I've logged. I've joked with some of my runners that the 'track' is my 'temple' or 'church', but there's more than a little truth to it.
For what it's worth, I thought I'd share a few lessons I've learned.
Don't Give Up.
This one is more than cliche, but it doesn't mean it's not applicable. The most influential coach I worked with told me once he thought I'd be a great marathoner. Despite the fact that I didn't compete at the collegiate level and largely lost my way in high school, his words stayed with me years after I graduated from high school.
In 1998, I rediscovered running and started thinking about the marathon. I trained in earnest for a marathon on my own in 1999 only to suffer a major injury in the form of a complete compression fracture of the left femoral head. This required surgery and the insertion of three pins in my hip.
I wouldn't have these pins removed for another year and a half. My orthopedist had no real advice/direction for me other than maybe I should try something other than running. This wasn't an option that resonated for me as so much of who I am is tied to being a runner.
I could have decided the marathon wasn't for me. I could have let the fear of injury stop me from doing what I love. I could have taken up cycling. But, I knew in my gut what I could do. In 2002, I ran my first marathon. In 2008, I ran my sixth marathon and the fastest marathon of my life.
I'm not suggesting one should wantonly throw caution to the wind, but most people sell themselves short and let fear prevent them from going after what they really want. I'd encourage you not to give up at the first sign of adversity. There is almost ALWAYS a way to get what you want....if you want it bad enough.
Anticipate the Unanticipated
This lesson doesn't just come from unexpected things occurring during runs or races, but also comes from a childhood that was tumultous, unpredictable, and often chaotic. I really don't take anything for granted. I can do ALL the runs I am supposed to do, mentally prepare for race day, and things may still come up that I never could have anticipated.
In 2003, I attempted my first Boston qualifying time and things were going great until about mile 15. I then encountered some serious GI issues that derailed me for several minutes. A few miles later I sprained my ankle. Despite all of this, I gutted it out and qualified.
Ultimately, there is SO much we cannot control and despite our best efforts to plan, things don't always happen according to plan. All we can do is respond as positively as possible to the things we can't control. Because I DON'T expect everything to go according to plan, I usually feel like I am well equipped to respond proactively when things DON'T go exactly the way I would like.
Keep Moving Forward
It's not a question of how fast or how 'slow' you are, it's a question of are you moving FORWARD? As long as you're moving forward (even if it's at a 'glacial' pace), you're on the right track as far as I'm concerned.
I've run through rain, hail, debilitating heat/humidity, colds, depression, anguish, and just about everything in between. Running through the aforementioned hasn't always been fun, but I've always come through it despite how painful and/or challenging it may have been.
These less than ideal running experiences have provided the mental (and physical) fortitude to weather the storms of personal and professional life. In 2006, when I was hurting physically and my business was suffering, I recalled all the tough runs I'd managed to push through and found inspiration to turn things around in 2007. There is something to be said for moving forward despite all obstacles.
Be Open to Change
Virtually everyone I encounter in the wacky world of running wants to run FASTER, FARTHER, and/or FASTER AND FARTHER. This is no revelation. Most people are competitive/driven and runners in my experience are more 'Type A' than most. But, I encounter many who don't understand 'why' doing the SAME training over and over and over again HASN'T enabled them to achieve their goals. More often than not it's because they have plateau'd and need to try something different to get their body to perform at a higher level.
Many folks are resistant to change because it's scary or because there's a chance of failure. But, changing things can open doors to all kinds of possibilities. Using myself as an example, my business was floundering and on the verge of collapse in 2006. What I had been doing over and over again just wasn't working. I had plateau'd.
I had to change (read-evolve) or die....literally. It was with no shortage of fear that I embraced these changes and everything started to turn around in pretty short order. Stagnation can occur on every level. I'd encourage you to be open to the idea that change can take you to the next level in just about any facet of your life...if you're open to it.
Be Opportunistic
In my last marathon, there was a guy in front of me for most of the race (well...there were QUITE A FEW people in front of me, actually). While I was focused on running 'my race', in the latter stages of the race I found myself wondering if I might be able to make a move and pass him.
With 20 miles under my belt, he started to get closer without me exerting any additional effort. I recognized that this was likely a sign that he was fading. While I was working, I felt like I had plenty left in the tank. We approached a hill and I found myself next to him without picking up the pace. I saw this as an opportunity and I passed him going uphill. I never saw him again.
As a small business owner, all of the aforementioned 'lessons' have served me well, but being opportunistic has been perhaps MOST important. In life (and on the run), there are opportunities EVERYWHERE! But, too often people seem to only see the challenges, the obstacles, and the potential pitfalls.
Without being opportunistic and taking risks (smart ones for the most part), there's no way I could have run a Boston qualifying time. There's no way I could have run the fastest marathon of my life in 2008. There's certainly no way I would have attempted to launch my own business. Rather than seeing limitations/obstacles, trying seeing opportunities. Yes, it sounds a bit Tony Robbins-esque, but it has worked for me....for the most part.
Wednesday, January 14, 2009
Running Quick Hits for 2010
With the new year upon us, I'm sure many runners have running-related resolutions. These resolutions may include conquering a distance you've never tackled, getting into a regular running routine, or running faster than ever. Regardless of what your running related resolutions are for 2010, below are a few 'quick hits', a few simple things you can do that likely will help you perform better, reduce the chances of aggravations/injuries, and/or make the act of running more pleasurable.
Foam Rolling! Pretty much all of my runners have heard me espouse the virtues of this simple tool. You can pick one up at Fleet Feet, Sports Basement, or just about any running specialty store. In short, it looks almost like a large 'rolling pin' without handles. They come in every shape, size, and density imaginable. Get into the habit of using the roller for a little self-massage on ALL your major muscle groups after every run you do and you will reap the rewards in the long haul. I was virtually injury-free in 2009 and I attribute a reasonable amount of this to my religious foam rolling.
Run Farther. Whether it's extending your long runs a few miles every now and then or adding a mile or two to casual, easy runs you do during the week, a few miles here and there can ADD UP! If you tack on an extra five miles per week (versus last year), this comes to 500 extra calories burned per week (on average). Assuming you maintained an average of five extra miles EVERY week (versus last year) during the course of the year (52 weeks), you're looking at an extra 26,000 calories burned! This is almost 7.5 pounds you're burning! (3,500 calories=1 pound) Independent of burning extra calories, this extra mileage will increase your running endurance and stamina.
Run Faster. There are a million different ways to do this. You can throw in some speedplay/fartlek periodically. During your normally 'easy' run, you can run hard for 2 minutes, run easy for 1 minute, run hard for 2 minutes, etc. You can do some more 'sustained' tempo running (5-20 minutes at 10K/half marathon pace). You can incorporate some short windsprints towards the latter stages of your run. Whatever approach you employ, running faster will encourage a broader range of motion, improve running economy/efficiency, and EXTEND your post-run elevated metabolism.
Run at 'target pace'. I work with TONS of runners who say they want to run a certain 'pace' for a given distance, but during the course of their training don't run many miles 'at target pace'. If you don't log a reasonable number of miles at your target pace, how will you ever know if this pace is sustainable for the particular distance you're training for? Furthermore, how will your body ever 'adapt' to running at this particular pace if you never 'ask' it to? You can start out small with a few 'target pace' miles here and there and gradually include a significant number of miles at target pace for your long runs (assuming we're talking about target pace for the half-marathon and/or marathon distance).
Switch off the Ipod, Garmin, heart rate monitor, etc. Don't get me wrong. I'm not suggesting everyone should become a Luddite and start churning their own butter. BUT, all of the latest running technology out there is a curse and a blessing. We have access to ALL KINDS of data which can be great! BUT, look at the Kenyans. Many if not all Kenyan runners do not have access to ANY of the aforementioned technology, yet they somehow manage to dominate virtually every race they enter. How is this possible? Well, there are MANY factors contributing to their excellence, BUT Kenyans are arguably more tuned into their bodies than just about all the other runners on the planet. Rather than 'listening' to their ipod, Garmin, or heart rate monitor, they listen to their BODY! So, try 'switching' off and listening to what your body is telling you. Chances are, your body knows what's best for it. The fastest marathon of my life came at the end of a training cycle in which I didn't listen to my ipod for a SINGLE run!
Try Something Different! WAY too many runners fall into a running routine and just keep doing the same thing over, and over, and over again. Not too surprisingly, some of these folks get bored, disenchanted, burned out, or under perform. It's important to mix things up periodically to minimize injury risk, reduce the chances of burn out, and to perform at a high level. The best runners in the world don't get up every day and run the same distance at the same pace every day. They run hills, they do track workouts, they run on trails, they do speedplay/fartlek, and cover just about every distance and pace in between! While including 'variety' in your routine won't necessarily make you a world champion, it will likely make you a happier and better runner in the long run.
Foam Rolling! Pretty much all of my runners have heard me espouse the virtues of this simple tool. You can pick one up at Fleet Feet, Sports Basement, or just about any running specialty store. In short, it looks almost like a large 'rolling pin' without handles. They come in every shape, size, and density imaginable. Get into the habit of using the roller for a little self-massage on ALL your major muscle groups after every run you do and you will reap the rewards in the long haul. I was virtually injury-free in 2009 and I attribute a reasonable amount of this to my religious foam rolling.
Run Farther. Whether it's extending your long runs a few miles every now and then or adding a mile or two to casual, easy runs you do during the week, a few miles here and there can ADD UP! If you tack on an extra five miles per week (versus last year), this comes to 500 extra calories burned per week (on average). Assuming you maintained an average of five extra miles EVERY week (versus last year) during the course of the year (52 weeks), you're looking at an extra 26,000 calories burned! This is almost 7.5 pounds you're burning! (3,500 calories=1 pound) Independent of burning extra calories, this extra mileage will increase your running endurance and stamina.
Run Faster. There are a million different ways to do this. You can throw in some speedplay/fartlek periodically. During your normally 'easy' run, you can run hard for 2 minutes, run easy for 1 minute, run hard for 2 minutes, etc. You can do some more 'sustained' tempo running (5-20 minutes at 10K/half marathon pace). You can incorporate some short windsprints towards the latter stages of your run. Whatever approach you employ, running faster will encourage a broader range of motion, improve running economy/efficiency, and EXTEND your post-run elevated metabolism.
Run at 'target pace'. I work with TONS of runners who say they want to run a certain 'pace' for a given distance, but during the course of their training don't run many miles 'at target pace'. If you don't log a reasonable number of miles at your target pace, how will you ever know if this pace is sustainable for the particular distance you're training for? Furthermore, how will your body ever 'adapt' to running at this particular pace if you never 'ask' it to? You can start out small with a few 'target pace' miles here and there and gradually include a significant number of miles at target pace for your long runs (assuming we're talking about target pace for the half-marathon and/or marathon distance).
Switch off the Ipod, Garmin, heart rate monitor, etc. Don't get me wrong. I'm not suggesting everyone should become a Luddite and start churning their own butter. BUT, all of the latest running technology out there is a curse and a blessing. We have access to ALL KINDS of data which can be great! BUT, look at the Kenyans. Many if not all Kenyan runners do not have access to ANY of the aforementioned technology, yet they somehow manage to dominate virtually every race they enter. How is this possible? Well, there are MANY factors contributing to their excellence, BUT Kenyans are arguably more tuned into their bodies than just about all the other runners on the planet. Rather than 'listening' to their ipod, Garmin, or heart rate monitor, they listen to their BODY! So, try 'switching' off and listening to what your body is telling you. Chances are, your body knows what's best for it. The fastest marathon of my life came at the end of a training cycle in which I didn't listen to my ipod for a SINGLE run!
Try Something Different! WAY too many runners fall into a running routine and just keep doing the same thing over, and over, and over again. Not too surprisingly, some of these folks get bored, disenchanted, burned out, or under perform. It's important to mix things up periodically to minimize injury risk, reduce the chances of burn out, and to perform at a high level. The best runners in the world don't get up every day and run the same distance at the same pace every day. They run hills, they do track workouts, they run on trails, they do speedplay/fartlek, and cover just about every distance and pace in between! While including 'variety' in your routine won't necessarily make you a world champion, it will likely make you a happier and better runner in the long run.
Monday, January 05, 2009
Reasons NOT To Run
If you read Runners World, Running Times, or just about any running related publication out there, you are CONSTANTLY reminded of the innumerable reasons why one SHOULD run. Virtually all of them are very good reasons. But, what about all of the reasons NOT to run? I'm being half-serious here. I work with a reasonable number of runners and am frequently amused at the reasons why one 'can't' run. Listed below in no particular order are a few of my FAVORITES reasons why one 'can't' run and how I often respond to said reasons when they are presented.
It is TOO COLD!
I LOVE THIS ONE! We live in San Francisco which was named the best running city IN THE ENTIRE COUNTRY by Runner's World in 2005! The weather here is virtually perfect for running year round. I grew up in Kansas where winters were bitterly cold, bleak, and depressing for MONTHS on end. The worst winter day in San Francisco is a feeble facsimile of a REAL winter day just about anywhere else in the country. This is not to say it doesn't get cold (relatively speaking) every once in awhile in San Francisco, but when was the last time we had a day in San Francisco where the mercury dropped below 30? That's what I thought. If you think it's cold here, you should check out the Antarctica Marathon where the average windchill temperature is -20....and a few hardy souls STILL RUN! Rest assured, there are few circumstances in which it is 'too cold' to run...provided you're dressed appropriately.
It is TOO HOT!
I'll be honest, I actually found myself thinking this periodically in 2008 as San Francisco experienced an unseasonably WARM fall. It seemed that virtually every day in September and October that year had a high somewhere in the 80's if not 90's. Given that I was training for a marathon and my schedule pretty much only allowed me to run in the middle of the day, it was hard to hide from the heat.
But, every time I found myself whining about the heat I reminded myself again of the BRUTAL heat/humidity I used to deal with in the land of Oz. Summers were often in the 90s with stifling humidity. I foolishly went for a run in the middle of the day when I was in high school and almost gave myself heatstroke. Heat/humidity can be rough no doubt about it, but look at the Badwater Ultramarathon. These lunatics run in temperatures so hot their shoes melt! We're talking temperatures as high as 130! Yes, 80-90 degrees is no walk in the park, but if these clowns are knocking out ridiculous mileage in 130 degree weather, 80-90 is chilly in comparison.
It is TOO RAINY!
Continuing with the weather related reasons to NOT run, we've got 'it's too rainy'! I'm not a fan of deluges myself, but it's not often we see monsoon-like conditions in San Francisco. Granted, we do see wet/blustery conditions periodically during the winter and the occasional random day in the middle of the year, but typically it's never 'too rainy' to run. A rain resistant slicker, a waterproof hat, and a water-resistant pair of running pants will get you through just about any rainy weather in San Francisco. If we lived in Seattle, I'd have a bit more sympathy for this excuse.
It is TOO DARK!
I am definitely not one to throw caution to the wind and I will say if you're a woman running alone in the dark wearing an ipod, you're not being as smart as you could be. Bringing a running partner with you and unplugging the ipod would be a better way to approach a dark evening out on the road. But, if you wear light colored clothing, a reflective vest and/or lights, and some kind of headlight illuminating the path in front of you, running at night can be quite frankly one of the most exhilarating running experiences you've ever had.
I always find I run faster at night and there are studies that have indicated most people do run faster in the evening for the sole reason that they are fully warmed up. In theory, you've been up and out/about for several hours prior to your run. Your muscles should be loose, limber, and warm. This raises the question in my mind why we don't see more races taking place in the evening!
I am TOO TIRED!
I'm tired, you're tired, everyone I know is TIRED! All of us are overextended, over asked, and overwhelmed! I will be honest in saying I've copped out of a few runs in my lifetime because I am 'too tired'. Admittedly, sometimes a glass of wine and some pizza is just too seductive to walk (or run) away from. BUT, I will say that every time I've managed to fight off the urge to knock back a glass or two of vino and get my ass out on the road, I've INVARIABLY felt better once I got rolling. Wine and pizza ultimately PALES in comparison to the natural endorphins, adrenaline, and fresh air of a quality run. You can always have the wine and pizza AFTER the run and feel relatively guilt-free about it!
I am TOO HUNGOVER!
Admittedly, I work with a crowd that likes to be social..perhaps a bit too much...not that I encourage it or anything ;) Remarkably enough, I've found myself rolling out of the bed and hitting the road when everything seemed a bit fuzzy.
Going for a run may be the LAST thing in the world you feel like doing and I'm not going to tell you it's going to be nirvana every step of the way, BUT....I PROMISE you will start to feel more human after a couple miles. Truly, running is pretty much the best hangover cure I've experienced. I don't know if it's the sweating out of toxins, getting the blood flowing, or getting the heart pumping...all I know is it works WELL!
My last run SUCKED!
Newsflash! Not EVERY run is going to feel COSMIC and TRANSCENDENT! In fact, most runs don't! The runner's high is elusive, my friends. It comes on days you least expect it and fails to appear on the days when you need it most. Most runs fall somewhere between miserable and blissful. If you're lucky you get more runs that tend towards the 'blissful' side and less on the 'miserable' side.
But, just as you must accept that pain and disappointment is a part of life, such is the case with running as well. The best you can do is put a crappy run behind you and keep moving forward. Not surprisingly, the same can be said of life. Let the bad stuff go and just keep moving forward. There really is no other option at the end of the day.
It is TOO COLD!
I LOVE THIS ONE! We live in San Francisco which was named the best running city IN THE ENTIRE COUNTRY by Runner's World in 2005! The weather here is virtually perfect for running year round. I grew up in Kansas where winters were bitterly cold, bleak, and depressing for MONTHS on end. The worst winter day in San Francisco is a feeble facsimile of a REAL winter day just about anywhere else in the country. This is not to say it doesn't get cold (relatively speaking) every once in awhile in San Francisco, but when was the last time we had a day in San Francisco where the mercury dropped below 30? That's what I thought. If you think it's cold here, you should check out the Antarctica Marathon where the average windchill temperature is -20....and a few hardy souls STILL RUN! Rest assured, there are few circumstances in which it is 'too cold' to run...provided you're dressed appropriately.
It is TOO HOT!
I'll be honest, I actually found myself thinking this periodically in 2008 as San Francisco experienced an unseasonably WARM fall. It seemed that virtually every day in September and October that year had a high somewhere in the 80's if not 90's. Given that I was training for a marathon and my schedule pretty much only allowed me to run in the middle of the day, it was hard to hide from the heat.
But, every time I found myself whining about the heat I reminded myself again of the BRUTAL heat/humidity I used to deal with in the land of Oz. Summers were often in the 90s with stifling humidity. I foolishly went for a run in the middle of the day when I was in high school and almost gave myself heatstroke. Heat/humidity can be rough no doubt about it, but look at the Badwater Ultramarathon. These lunatics run in temperatures so hot their shoes melt! We're talking temperatures as high as 130! Yes, 80-90 degrees is no walk in the park, but if these clowns are knocking out ridiculous mileage in 130 degree weather, 80-90 is chilly in comparison.
It is TOO RAINY!
Continuing with the weather related reasons to NOT run, we've got 'it's too rainy'! I'm not a fan of deluges myself, but it's not often we see monsoon-like conditions in San Francisco. Granted, we do see wet/blustery conditions periodically during the winter and the occasional random day in the middle of the year, but typically it's never 'too rainy' to run. A rain resistant slicker, a waterproof hat, and a water-resistant pair of running pants will get you through just about any rainy weather in San Francisco. If we lived in Seattle, I'd have a bit more sympathy for this excuse.
It is TOO DARK!
I am definitely not one to throw caution to the wind and I will say if you're a woman running alone in the dark wearing an ipod, you're not being as smart as you could be. Bringing a running partner with you and unplugging the ipod would be a better way to approach a dark evening out on the road. But, if you wear light colored clothing, a reflective vest and/or lights, and some kind of headlight illuminating the path in front of you, running at night can be quite frankly one of the most exhilarating running experiences you've ever had.
I always find I run faster at night and there are studies that have indicated most people do run faster in the evening for the sole reason that they are fully warmed up. In theory, you've been up and out/about for several hours prior to your run. Your muscles should be loose, limber, and warm. This raises the question in my mind why we don't see more races taking place in the evening!
I am TOO TIRED!
I'm tired, you're tired, everyone I know is TIRED! All of us are overextended, over asked, and overwhelmed! I will be honest in saying I've copped out of a few runs in my lifetime because I am 'too tired'. Admittedly, sometimes a glass of wine and some pizza is just too seductive to walk (or run) away from. BUT, I will say that every time I've managed to fight off the urge to knock back a glass or two of vino and get my ass out on the road, I've INVARIABLY felt better once I got rolling. Wine and pizza ultimately PALES in comparison to the natural endorphins, adrenaline, and fresh air of a quality run. You can always have the wine and pizza AFTER the run and feel relatively guilt-free about it!
I am TOO HUNGOVER!
Admittedly, I work with a crowd that likes to be social..perhaps a bit too much...not that I encourage it or anything ;) Remarkably enough, I've found myself rolling out of the bed and hitting the road when everything seemed a bit fuzzy.
Going for a run may be the LAST thing in the world you feel like doing and I'm not going to tell you it's going to be nirvana every step of the way, BUT....I PROMISE you will start to feel more human after a couple miles. Truly, running is pretty much the best hangover cure I've experienced. I don't know if it's the sweating out of toxins, getting the blood flowing, or getting the heart pumping...all I know is it works WELL!
My last run SUCKED!
Newsflash! Not EVERY run is going to feel COSMIC and TRANSCENDENT! In fact, most runs don't! The runner's high is elusive, my friends. It comes on days you least expect it and fails to appear on the days when you need it most. Most runs fall somewhere between miserable and blissful. If you're lucky you get more runs that tend towards the 'blissful' side and less on the 'miserable' side.
But, just as you must accept that pain and disappointment is a part of life, such is the case with running as well. The best you can do is put a crappy run behind you and keep moving forward. Not surprisingly, the same can be said of life. Let the bad stuff go and just keep moving forward. There really is no other option at the end of the day.
Monday, December 15, 2008
The Day of Reckoning
I entered taper for the California International Marathon rife with questions and doubts. I had been so consumed with the idea of running a time in the 2:30's (2:39:59, specifically) that I hadn't really spent a lot of time thinking about whether or not this was a realistic goal.
I had done the lion's share of the workouts on my training schedule, but many of them were MUCH tougher than I anticipated. 3 years ago, these same workouts were a bit easier. As I dialed back my mileage in preparation for race day, I began to confront the reality that a 2:39:59 might not be in the cards.
This is not to say that I'm not 'capable' of running this kind of time, but maybe I was asking too much, too soon. As I began to think more and more of aiming for a time that was a bit slower (read-realistic), my anxiety about the race began to decrease.
I was confident I was in the kind of shape to run a 2:45 (I had done this 3 years ago) and if the stars aligned, I could steal a few minutes perhaps and get yet another PR. At the end of the day, this whole exercise was about finding out if I could still do what I did three years ago. I wanted to feel strong and positive on race day. If I tried to go out with 2:39:59 in mind, I had a gut feeling that I would find myself in a world of hurt by about mile 20.
So, my race strategy evolved. I would go out conservatively and try to maintain about 2:45 pace for the first 10-13 miles. If I felt GREAT, I would try to pick up the pace for the second half of the race. This seemed like a strategy I could execute without too much trouble.
In typical fashion, I arrived a couple days before the race. Even though Folsom is only a couple hours from San Francisco, I like having 48 hours to get oriented, relax, and focus on the race. As I've mentioned to those who know me, I'm not the most social animal in the days leading up to a big race. I like to be alone for the most part.
On Saturday I did the obligatory expo routine to get my bib, but I exited as quickly as possible. Am I the only one who can't stand going to expos the day before a big race? Maybe it's the enormous amount of collective nervous energy present at these events that turns me off so much. I took in early dinner with my folks and headed back to my hotel to attempt to get a few hours of sleep before getting up around 4:30AM.
Surprisingly, I fell asleep without much incident around 10PM, but woke up early...around 2:30AM. This was more sleep than I typically get the night before a marathon. I tried to steal a few more minutes, but the wheels were already turning. Finally, I got up around 4 and started getting ready.
The last time I ran a marathon, GI distress derailed me around mile 21. Granted, I still ran a great time, but I was really hoping to avoid this. I had a pretty light breakfast with a cup of coffee. I brought some Pepto Bismol tablets with me to the race in case the stomach started to complain.
I got on the bus to head towards the start and the clown sitting next to me starts chatting up a storm. This is something that drives me nuts. I can only assume it comes from excess nervous energy, but I am NOT a talker on race day. Fortunately, I had my Ipod and quickly his inane questions were drowned out by Rob Zombie's 'More Human Than Human'.
An eternity passed between our arrival at the start and the actual start of the race. This was the smallest marathon I'd ever participated in, but there were still about 7,000 people lining up. The weather was in the low forties around the time the gun went off which was a great thing because it made going out fast nearly impossible.
The first mile was right about where I wanted it to be....hovering around 2:45 pace. Once I rolled through the first 5 miles or so, the cold weather became barely noticeable as everything started to loosen up. I arrived at mile 10 and felt solid. Not fantastic, but comfortable and confident that the pace I was running was manageable for the rest of the race. But, I knew that if I picked up the pace much more for the second half of the race, my goose would likely be cooked.
I pretty much had my pace locked in and was feeling the 'runner's high' as I rolled through the halfway point at 1:21:33. This was more than a minute slower than what I ran in 2005 for my 2:45 effort which was right about where I wanted to be. I was fairly confident I could maintain my current pace. I had managed to go out conservatively. All I needed to do was maintain and I was well positioned to post another PR.
I had introduced a slightly different approach to my nutrition. I knocked back twice as many gels as I had in previous marathons....4 versus 2. Like clockwork I consumed a gel every 30 minutes whether there was water available or not. The stomach didn't complain once and my energy level remained pretty consistent throughout the race.
The next few miles went by in a blur. My pacing stayed right around where it needed to be in order for me to get my PR. I hit mile 20 and found myself feeling strong/confident. The race was on and rather than fading, I found myself getting pumped. Conveniently, some onlookers jacked up the volume on their speakers as 'Eye of The Tiger' played. I was ready to wrap this up.
The next couple miles reflected my positive mindset as I knocked out a 6:08, 6:05, and a 6:13. I had three miles left and while I was still feeling very positive, my body was starting to betray me. The slow burn of lactic acid became an erupting volcano from which I could find no escape. The good news is that I had expected this...I had anticipated this...I had PLANNED for this.
Having run a few marathons before, the pain and discomfort in the latter stages is a given. It's not a question of 'if', it's just a question of 'when'. If you do the training, your race strategy is sound, and you stick to your race strategy, you can 'minimize' this 'window of pain'.
My positive attitude was not waning as I knew I could endure the pain for another 3 miles. The key was staying focused and just keeping my legs moving. The temptation to walk dangerously crept in as those around me began to fade and I started to encounter more and more people walking. I kept reminding myself of everything I'd been through just to get here. I reminded myself how close I was to a personal record. I could taste it and I wanted it BAD. I kept moving forward.
As was the case with my previous marathons, I found my vision narrowing. I don't remember much of anything those last few miles. I vaguely recall some shapes on the side of the road that were likely runners and/or spectators, but there are no details I can recall. I was marshaling everything I had for the sole purpose of keeping my legs moving at their current rate.
I hit mile 26 and heard my father's voice as he cheered me on. I wanted to look over in the direction of his voice, but this would have required too much energy. I wanted to wave in his direction, but that would have been asking too much.
I rounded the corner and after nearly four months of training, preparing, and visualizing this moment, the finish line was in front of me. I somehow found a way to pick up the pace one last time and surged towards the finish. My finish time was 2:43:40...this was a 2+ minute PR which may not sound like much, but for anyone who's done a marathon, any kind of PR is a big deal.
As I was driving home later that day, I found myself getting a bit choked up as I reflected on EVERYTHING I had gone through since the 2:45 marathon I ran in 2005. I remember feeling great at the end of this marathon thinking I had just started to reach my potential as a marathoner only to have my body betray me a few months later. 2006 would prove to be a veritable house of horrors for me as I experienced my body's gradual breakdown and shutdown. By year's end, I couldn't log a single mile.
I started 2007 with confidence/optimism, but my body still wasn't allowing me to do what I used to do and my business required the brunt of my attentions/energies. 2008 rolled around and while I was confident things were aligning for my business, my body was still a big question mark. I tried introducing a few new wrinkles and my body responded. But, given what I had been through in 2006 and much of 2007, a marathon was not something I was contemplating with any seriousness.
But, I helped a handful of runners conquer a marathon in July and was inspired. I was inspired by seeing them achieve something I used to do. I was also inspired by my body's reaction to many of the long runs I did with them. I could still handle 20 miles. I could still run the way I used to. I owe all of these marathoners a debt of gratitude b/c without them I don't know if I would have attempted training for a marathon in 2008. It reawakened my passion for the marathon.
While I've done a reasonable amount of running and racing and had some amazing experiences, this was in many respects the race of my life. This is not just because it was the fastest time I've run for 26.2 miles. It was everything that led up to the actual race itself that made this one so special. It was the suffering I endured. It was the pain I ran through. It was the questions and doubts I confronted that made this race so special. Even if a PR didn't materialize, if I could run a strong race and put forth an effort even close to what I did 3 years ago, I would have been happy.
I don't think I've ever been so keenly attuned to my body as I was during this training cycle and during the race itself. I squeezed everything I possibly could out of my body in this one given the shape I was in. This was evidenced by the fact that I could barely walk as soon as I finished the race and a few seconds prior I was running sub 6:00 pace. This is something that I attribute to age and experience. 3 years ago, I don't think I could have done this.
If I never run another marathon, I would be happy to finish my marathon 'career' this way. But, as is always the case with running, there are inevitably new goals to be set. When I started training, I put a piece of paper with 2:39:59 and the date 12/7/08 above my computer at my desk so I could see it every day. I recently changed the date on this piece of paper to 12/6/09....the date for the California International Marathon NEXT year. Hope springs eternal. Just keep moving forward :)
I had done the lion's share of the workouts on my training schedule, but many of them were MUCH tougher than I anticipated. 3 years ago, these same workouts were a bit easier. As I dialed back my mileage in preparation for race day, I began to confront the reality that a 2:39:59 might not be in the cards.
This is not to say that I'm not 'capable' of running this kind of time, but maybe I was asking too much, too soon. As I began to think more and more of aiming for a time that was a bit slower (read-realistic), my anxiety about the race began to decrease.
I was confident I was in the kind of shape to run a 2:45 (I had done this 3 years ago) and if the stars aligned, I could steal a few minutes perhaps and get yet another PR. At the end of the day, this whole exercise was about finding out if I could still do what I did three years ago. I wanted to feel strong and positive on race day. If I tried to go out with 2:39:59 in mind, I had a gut feeling that I would find myself in a world of hurt by about mile 20.
So, my race strategy evolved. I would go out conservatively and try to maintain about 2:45 pace for the first 10-13 miles. If I felt GREAT, I would try to pick up the pace for the second half of the race. This seemed like a strategy I could execute without too much trouble.
In typical fashion, I arrived a couple days before the race. Even though Folsom is only a couple hours from San Francisco, I like having 48 hours to get oriented, relax, and focus on the race. As I've mentioned to those who know me, I'm not the most social animal in the days leading up to a big race. I like to be alone for the most part.
On Saturday I did the obligatory expo routine to get my bib, but I exited as quickly as possible. Am I the only one who can't stand going to expos the day before a big race? Maybe it's the enormous amount of collective nervous energy present at these events that turns me off so much. I took in early dinner with my folks and headed back to my hotel to attempt to get a few hours of sleep before getting up around 4:30AM.
Surprisingly, I fell asleep without much incident around 10PM, but woke up early...around 2:30AM. This was more sleep than I typically get the night before a marathon. I tried to steal a few more minutes, but the wheels were already turning. Finally, I got up around 4 and started getting ready.
The last time I ran a marathon, GI distress derailed me around mile 21. Granted, I still ran a great time, but I was really hoping to avoid this. I had a pretty light breakfast with a cup of coffee. I brought some Pepto Bismol tablets with me to the race in case the stomach started to complain.
I got on the bus to head towards the start and the clown sitting next to me starts chatting up a storm. This is something that drives me nuts. I can only assume it comes from excess nervous energy, but I am NOT a talker on race day. Fortunately, I had my Ipod and quickly his inane questions were drowned out by Rob Zombie's 'More Human Than Human'.
An eternity passed between our arrival at the start and the actual start of the race. This was the smallest marathon I'd ever participated in, but there were still about 7,000 people lining up. The weather was in the low forties around the time the gun went off which was a great thing because it made going out fast nearly impossible.
The first mile was right about where I wanted it to be....hovering around 2:45 pace. Once I rolled through the first 5 miles or so, the cold weather became barely noticeable as everything started to loosen up. I arrived at mile 10 and felt solid. Not fantastic, but comfortable and confident that the pace I was running was manageable for the rest of the race. But, I knew that if I picked up the pace much more for the second half of the race, my goose would likely be cooked.
I pretty much had my pace locked in and was feeling the 'runner's high' as I rolled through the halfway point at 1:21:33. This was more than a minute slower than what I ran in 2005 for my 2:45 effort which was right about where I wanted to be. I was fairly confident I could maintain my current pace. I had managed to go out conservatively. All I needed to do was maintain and I was well positioned to post another PR.
I had introduced a slightly different approach to my nutrition. I knocked back twice as many gels as I had in previous marathons....4 versus 2. Like clockwork I consumed a gel every 30 minutes whether there was water available or not. The stomach didn't complain once and my energy level remained pretty consistent throughout the race.
The next few miles went by in a blur. My pacing stayed right around where it needed to be in order for me to get my PR. I hit mile 20 and found myself feeling strong/confident. The race was on and rather than fading, I found myself getting pumped. Conveniently, some onlookers jacked up the volume on their speakers as 'Eye of The Tiger' played. I was ready to wrap this up.
The next couple miles reflected my positive mindset as I knocked out a 6:08, 6:05, and a 6:13. I had three miles left and while I was still feeling very positive, my body was starting to betray me. The slow burn of lactic acid became an erupting volcano from which I could find no escape. The good news is that I had expected this...I had anticipated this...I had PLANNED for this.
Having run a few marathons before, the pain and discomfort in the latter stages is a given. It's not a question of 'if', it's just a question of 'when'. If you do the training, your race strategy is sound, and you stick to your race strategy, you can 'minimize' this 'window of pain'.
My positive attitude was not waning as I knew I could endure the pain for another 3 miles. The key was staying focused and just keeping my legs moving. The temptation to walk dangerously crept in as those around me began to fade and I started to encounter more and more people walking. I kept reminding myself of everything I'd been through just to get here. I reminded myself how close I was to a personal record. I could taste it and I wanted it BAD. I kept moving forward.
As was the case with my previous marathons, I found my vision narrowing. I don't remember much of anything those last few miles. I vaguely recall some shapes on the side of the road that were likely runners and/or spectators, but there are no details I can recall. I was marshaling everything I had for the sole purpose of keeping my legs moving at their current rate.
I hit mile 26 and heard my father's voice as he cheered me on. I wanted to look over in the direction of his voice, but this would have required too much energy. I wanted to wave in his direction, but that would have been asking too much.
I rounded the corner and after nearly four months of training, preparing, and visualizing this moment, the finish line was in front of me. I somehow found a way to pick up the pace one last time and surged towards the finish. My finish time was 2:43:40...this was a 2+ minute PR which may not sound like much, but for anyone who's done a marathon, any kind of PR is a big deal.
As I was driving home later that day, I found myself getting a bit choked up as I reflected on EVERYTHING I had gone through since the 2:45 marathon I ran in 2005. I remember feeling great at the end of this marathon thinking I had just started to reach my potential as a marathoner only to have my body betray me a few months later. 2006 would prove to be a veritable house of horrors for me as I experienced my body's gradual breakdown and shutdown. By year's end, I couldn't log a single mile.
I started 2007 with confidence/optimism, but my body still wasn't allowing me to do what I used to do and my business required the brunt of my attentions/energies. 2008 rolled around and while I was confident things were aligning for my business, my body was still a big question mark. I tried introducing a few new wrinkles and my body responded. But, given what I had been through in 2006 and much of 2007, a marathon was not something I was contemplating with any seriousness.
But, I helped a handful of runners conquer a marathon in July and was inspired. I was inspired by seeing them achieve something I used to do. I was also inspired by my body's reaction to many of the long runs I did with them. I could still handle 20 miles. I could still run the way I used to. I owe all of these marathoners a debt of gratitude b/c without them I don't know if I would have attempted training for a marathon in 2008. It reawakened my passion for the marathon.
While I've done a reasonable amount of running and racing and had some amazing experiences, this was in many respects the race of my life. This is not just because it was the fastest time I've run for 26.2 miles. It was everything that led up to the actual race itself that made this one so special. It was the suffering I endured. It was the pain I ran through. It was the questions and doubts I confronted that made this race so special. Even if a PR didn't materialize, if I could run a strong race and put forth an effort even close to what I did 3 years ago, I would have been happy.
I don't think I've ever been so keenly attuned to my body as I was during this training cycle and during the race itself. I squeezed everything I possibly could out of my body in this one given the shape I was in. This was evidenced by the fact that I could barely walk as soon as I finished the race and a few seconds prior I was running sub 6:00 pace. This is something that I attribute to age and experience. 3 years ago, I don't think I could have done this.
If I never run another marathon, I would be happy to finish my marathon 'career' this way. But, as is always the case with running, there are inevitably new goals to be set. When I started training, I put a piece of paper with 2:39:59 and the date 12/7/08 above my computer at my desk so I could see it every day. I recently changed the date on this piece of paper to 12/6/09....the date for the California International Marathon NEXT year. Hope springs eternal. Just keep moving forward :)
The Best Laid Plans..
OK...so REALLY...I had EVERY intention of doing regular postings during the course of my training cycle for the California International Marathon, but life always seems to get in the way. Clients, training programs, maintaining some vague semblance of a social life, and the distressing, but overwhelming urge to sleep on occasion prevented me from being diligent about regularly posting. So, I will try to synopsize how training unfolded from mid-September until race day.
Given the kind of schedule I have, I found myself logging most of my runs in the middle of the day for the majority of my training. This wouldn't necessarily be a problem, but it was unseasonably warm in San Francisco for pretty much all of September, October, and part of November. Global warming, anyone? It's kind of hard to 'celebrate' the great weather when you haven't seen weather like this in San Francisco like....ever. Also, the heat/humidity ABSOLUTELY made running a beast every single time I stepped outside.
Setting aside the challenges associated with the heat and humidity, I began to find myself virtually always running on fumes after about 6 weeks of consistent training. I knew I wasn't getting enough sleep during the week as this training cycle fell right in the middle of the busiest time of year for me in terms of personal clients. This meant getting up at 6AM most days to work with clients and meeting with clients again in the evening after 6PM or so. It's virtually impossible for me to go to bed any earlier than 10PM, but that's really what I needed to do. Unfortunately, it almost never happened. This meant my recovery was frequently compromised and I didn't feel terribly sharp for most of my key workout. Nevertheless, I soldiered on. I had already booked the hotel and paid for race registration.
In mid-October, I went on my first vacation in over four years. The two weeks prior to my vacation was nothing short of RIDONKULOUS! (Forgive me...I just discovered this word and I can't fully explain why this word works for me.) To summarize, I was burning the candle at both ends and in the middle. I felt like crap as soon as I got on the plane. I tried deluding myself for awhile that all I needed was a couple days of rest and I'd be feeling sharp again.
Within 24 hours of arriving in Kauai, my immune system completely collapsed. Did I mention this was my first vacation in four years? Did I mention I was also training for a marathon? I had no choice but to laugh lest I drown in my own tears. Despite my compromised immune system, I was still determined to get most of my training in.
What unfolded was the most UNPLEASANT stretch of running I've had in years. I've had more than my fair share of runs that didn't go so well, but this was RIDONKULOUS (Ok...this is REALLY the last time I'm using this word for this posting...maybe.). Literally, every single run felt crappy from the get go. Granted, there was SIGNIFICANT heat and humidity to contend with in addition to my compromised immune system, but after about 4-5 days of this, I really thought maybe it was time to hang up the running shoes and try ultimate fighting...or professional wrestling.
By the time my vacation wrapped and I was en route back to San Francisco, my confidence was shaken about tackling California International. But, I held to the hope that better weather and an improved immune system would help me get back on track. The weather was still warm when I returned to SF in late October, but cool in comparison to what I endured in Kauai. By the way, if you're going to be sick as a dog, Kauai's not a bad place to convalesce. I should also mention that I had already been sick once before during this training cycle....and I pretty much never get sick. Overtraining, anyone?
I earnestly continued with the training despite everything recognizing that I really only had about another 4 weeks of quality training left and just about every run counted at this point. The fatigue that haunted my training from the beginning never really dissipated, but it had been 3+ years since I had attempted anything like this, so in some respects it was no real surprise.
My confidence was already dipping a bit and a 2:39:59 was beginning to seem like a pipedream. About a week before my biggest long run of the season, I blew out my right ankle in the middle of a pace run. This setback initially seemed devastating. But, after wincing in pain with each step I realized the ankle wasn't broken. I managed to painfully jog all the way back home and attacked the ankle with ice, compression, elevation, etc.
Given where I was in my training, it really wasn't an option to take time off...unless the ankle was actually broken which wasn't the case. I bought a bulky ankle brace that provided the support and comfort of an iron boot. It wasn't fun to run in the brace, but it provided what I needed for the next couple weeks.
Finally, my biggest long run of the cycle arrived. 22 miles with 12 miles near my target pace. I took the day off before this run to allow myself some extra rest/recovery and slept well the evening before. I woke up feeling fairly confident I could pull this one off despite yet another day of unseasonable heat/humidity.
I consciously held back A LOT the first 8 miles to marshall my resources for the 12 miles at target pace. Things went well and the 12 miles at target pace were a tad slower than my target pace, but given the heat/humidity it was right at the level of effort I would need to run a 2:39:59 on race day. The last two miles of the run were hell on earth, but fortunately I just needed to get these miles in, pace was virtually irrelevant.
I had survived everything...a 3 year layoff from marathon training, two nasty colds, a blown out ankle a week before my biggest long run, but was I really ready for this?
Given the kind of schedule I have, I found myself logging most of my runs in the middle of the day for the majority of my training. This wouldn't necessarily be a problem, but it was unseasonably warm in San Francisco for pretty much all of September, October, and part of November. Global warming, anyone? It's kind of hard to 'celebrate' the great weather when you haven't seen weather like this in San Francisco like....ever. Also, the heat/humidity ABSOLUTELY made running a beast every single time I stepped outside.
Setting aside the challenges associated with the heat and humidity, I began to find myself virtually always running on fumes after about 6 weeks of consistent training. I knew I wasn't getting enough sleep during the week as this training cycle fell right in the middle of the busiest time of year for me in terms of personal clients. This meant getting up at 6AM most days to work with clients and meeting with clients again in the evening after 6PM or so. It's virtually impossible for me to go to bed any earlier than 10PM, but that's really what I needed to do. Unfortunately, it almost never happened. This meant my recovery was frequently compromised and I didn't feel terribly sharp for most of my key workout. Nevertheless, I soldiered on. I had already booked the hotel and paid for race registration.
In mid-October, I went on my first vacation in over four years. The two weeks prior to my vacation was nothing short of RIDONKULOUS! (Forgive me...I just discovered this word and I can't fully explain why this word works for me.) To summarize, I was burning the candle at both ends and in the middle. I felt like crap as soon as I got on the plane. I tried deluding myself for awhile that all I needed was a couple days of rest and I'd be feeling sharp again.
Within 24 hours of arriving in Kauai, my immune system completely collapsed. Did I mention this was my first vacation in four years? Did I mention I was also training for a marathon? I had no choice but to laugh lest I drown in my own tears. Despite my compromised immune system, I was still determined to get most of my training in.
What unfolded was the most UNPLEASANT stretch of running I've had in years. I've had more than my fair share of runs that didn't go so well, but this was RIDONKULOUS (Ok...this is REALLY the last time I'm using this word for this posting...maybe.). Literally, every single run felt crappy from the get go. Granted, there was SIGNIFICANT heat and humidity to contend with in addition to my compromised immune system, but after about 4-5 days of this, I really thought maybe it was time to hang up the running shoes and try ultimate fighting...or professional wrestling.
By the time my vacation wrapped and I was en route back to San Francisco, my confidence was shaken about tackling California International. But, I held to the hope that better weather and an improved immune system would help me get back on track. The weather was still warm when I returned to SF in late October, but cool in comparison to what I endured in Kauai. By the way, if you're going to be sick as a dog, Kauai's not a bad place to convalesce. I should also mention that I had already been sick once before during this training cycle....and I pretty much never get sick. Overtraining, anyone?
I earnestly continued with the training despite everything recognizing that I really only had about another 4 weeks of quality training left and just about every run counted at this point. The fatigue that haunted my training from the beginning never really dissipated, but it had been 3+ years since I had attempted anything like this, so in some respects it was no real surprise.
My confidence was already dipping a bit and a 2:39:59 was beginning to seem like a pipedream. About a week before my biggest long run of the season, I blew out my right ankle in the middle of a pace run. This setback initially seemed devastating. But, after wincing in pain with each step I realized the ankle wasn't broken. I managed to painfully jog all the way back home and attacked the ankle with ice, compression, elevation, etc.
Given where I was in my training, it really wasn't an option to take time off...unless the ankle was actually broken which wasn't the case. I bought a bulky ankle brace that provided the support and comfort of an iron boot. It wasn't fun to run in the brace, but it provided what I needed for the next couple weeks.
Finally, my biggest long run of the cycle arrived. 22 miles with 12 miles near my target pace. I took the day off before this run to allow myself some extra rest/recovery and slept well the evening before. I woke up feeling fairly confident I could pull this one off despite yet another day of unseasonable heat/humidity.
I consciously held back A LOT the first 8 miles to marshall my resources for the 12 miles at target pace. Things went well and the 12 miles at target pace were a tad slower than my target pace, but given the heat/humidity it was right at the level of effort I would need to run a 2:39:59 on race day. The last two miles of the run were hell on earth, but fortunately I just needed to get these miles in, pace was virtually irrelevant.
I had survived everything...a 3 year layoff from marathon training, two nasty colds, a blown out ankle a week before my biggest long run, but was I really ready for this?
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