Thursday was a 5-mile tempo run. I smoked it in a top 3 time.
Today I approached my last long run as if it were race day by wearing the same outfit I'll race in. I blew the breakfast part when I had cereal instead of a bagel with my secret blueberry jam. No matter. I loaded up the cooler with water and Powerade; planting it behind the wall where I usually stash it.
The plan was to run eight miles at 515, solo in the dark , but by the light of a Grove Dock full moon. I ran in reverse direction for the similar leg scheduled at 700. I flew around the town, only seeing two groups out early. My pace turned out to be a too fast 9:15.
Back near home I rehydrated and headed for downtown. I realized I would be too early, given as how I'd gone out too fast, so I put an extra mile on the run, getting me up to 11 before meeting up with the Sunday crowd.
I had never seen so many show up on a Sunday. There were ten of us! I urged them to start up so that I could keep the juices flowing. It did not take long before I was ahead of them all with Tim by my side. He's running NY and had been out two weeks with the flu.. This was his first day back and he was only going 12.
We covered the six miles he needed to finish his 12 at a 9:30 pace. From there on I was on my own. I kept at the Gu and drinks along the route. When I hit 17-18 miles my legs started to tire. My pace downshifted. I had to deal with it mentally as if it were MCM and not Miami. None of my muscles was ripping although I had occasional cramps in my feet. They subsided as I pushed on back downtown. Finally there, I had another 10 in the books.
Could I make it home for another two miles? Well yes but it wasn't pretty. I realized that stopping is a bad idea. When I did, for water late in the run, I figured a way to get back up to running without hurting myself.
The first 20.9 miles was 3:24.22. With the last of it I was home in 3:46.37. Average pace of 9:56. Michelle - I went out too fast. We need to save ourselves for the end. Okay?
10.08.2006
10.05.2006
Addicted, loose and injury free
Speed
Tuesday I woke up before 500 and was ready to run. I am getting addicted to this stuff. I keep waking up early, wanting to run. I had some breakfast - I do not skip those anymore - and jogged up to the track for some 6 x 1200s.
The Marathonfesters were there in full force doing 8-10 x 800s. Many of them are ready to taper for Chicago or are close to peak conditioning for another fall race. The moonless dark scene was full of anxiety, speed, limping, sweating, gossiping and comradery.
They're not my crowd but I know some of them. One fellow who's son runs cross country asked if I wanted to join him with his buddy for some 800s. He said they were pacing at 4:15. I knew he was training for his first marathon with some trepidation so I opted to decline because I was running 1200s. I refrained from telling him I like to do my 800s in 3:50 or less.
Still, he jazzed me up. My first 1200 went down in 5:39. Geez, I had five to go.
They got progressively slower and I averaged 5:53 for the six pack, topping at 6:04.
Sherlene
By the end of the day it was time to go for a massage. I had added this one into my schedule because I was so cramped up and sore two weeks ago. To my credit I stretched it all out and nothing really hurt when Sherlene layed into me. I have to say, though, I was ready. Everything she did was like a Christmas present I always wanted. Every touch made me relax and go "mmmmmmm."
She told me I was in pretty good condition, well hydrated and had only one spot to be concerned about, where the quad connects to the knee on my left side. If I stretch right I'll be right.
Tempo
Thursday was a 5-miler with a few Florida hills (not much higher than speed bumps). I warmed up slowly, listening to all my joints crack - something that happens to me after a massage. I am too loose. By the end I was cruising. I covered it in less than 44 minutes which I never did late in my training last January.
Back then I was fighting through all kinds of muscle issues and barely winning the training war. I won that one but lost the marathon. I expect better in DC. Hoo-ah.
Tuesday I woke up before 500 and was ready to run. I am getting addicted to this stuff. I keep waking up early, wanting to run. I had some breakfast - I do not skip those anymore - and jogged up to the track for some 6 x 1200s.
The Marathonfesters were there in full force doing 8-10 x 800s. Many of them are ready to taper for Chicago or are close to peak conditioning for another fall race. The moonless dark scene was full of anxiety, speed, limping, sweating, gossiping and comradery.
They're not my crowd but I know some of them. One fellow who's son runs cross country asked if I wanted to join him with his buddy for some 800s. He said they were pacing at 4:15. I knew he was training for his first marathon with some trepidation so I opted to decline because I was running 1200s. I refrained from telling him I like to do my 800s in 3:50 or less.
Still, he jazzed me up. My first 1200 went down in 5:39. Geez, I had five to go.
They got progressively slower and I averaged 5:53 for the six pack, topping at 6:04.
Sherlene
By the end of the day it was time to go for a massage. I had added this one into my schedule because I was so cramped up and sore two weeks ago. To my credit I stretched it all out and nothing really hurt when Sherlene layed into me. I have to say, though, I was ready. Everything she did was like a Christmas present I always wanted. Every touch made me relax and go "mmmmmmm."
She told me I was in pretty good condition, well hydrated and had only one spot to be concerned about, where the quad connects to the knee on my left side. If I stretch right I'll be right.
Tempo
Thursday was a 5-miler with a few Florida hills (not much higher than speed bumps). I warmed up slowly, listening to all my joints crack - something that happens to me after a massage. I am too loose. By the end I was cruising. I covered it in less than 44 minutes which I never did late in my training last January.
Back then I was fighting through all kinds of muscle issues and barely winning the training war. I won that one but lost the marathon. I expect better in DC. Hoo-ah.
9.30.2006
Fooled you. Fooled me.
I went to bed at 10 last night after a light dinner with some noodles in it. I figured sleeping in would be nice.
4 a.m. I am awake. I kept my eyes closed until 430 and decided time was a-wastin'. I got up to run.
I moved quickly to be across town by 530. Dress. Eat. Pack Gatorade and water on ice. Drive. I arrived before Jason came outside and David arrived. These guys ran Miami with me in January and will run Chicago in three weeks. I was gambling that Jason - the precision expert - would know exactly when I could drop off from their 20-miler and get my 15 in. He sure did.
We moved out in the dark on two 8-mile loops of College Park in Orlando. Jason is in better condition than the last time I saw him. Dave is the firebrand rabbit he always is. To my advantage neither one of them was going to outrun me today because they had four extra miles to do after the two loops.
We disected all things related to public schools, other principals who run, the rise in real estate listings and marathon prep. The water stops worked out well. The construction port-a-potties were in the right place for one of us who ate a lot last night.
Last week when I ran two 10-mile loops with Sue I suggested we run the second loop in reverse, which made the scenery very different. Jason and Dave bought into the same suggestion today and it was a welcome variation, in my opinion.
In the last mile I was feeling very peppy - as if I could go the 20 with them with no trouble. Then I thought about how training is designed to prep you for the race, not tomorrow's training run. So - I told Jason and Dave I was going to turn it up on the way back to the corral. They said go for it.
It was awesome. I moved out, turning my legs over faster and stretching my stride. I had all the stamina I needed and, in about 3/4 of a mile, I put a minute between me and the guys; and I could have still gone on.
Jason said it was 16 miles. He said our time was 2:45, more than 10:00/mile, but about 15 seconds faster than on last week's 20. Which remnds me ... something I remember from last Saturday with Sue was the quiet synchonized pace we kept. For long periods our footfalls were identical in the early morning whispers of a waking town. I marvelled at the sense of common purpose and effort.
I went with the new Kayanos today, favoring them for race day too. What I have to do is stay out of the old shoes. Nothng hurts and Sherlene will make it even better on Tuesday.
4 a.m. I am awake. I kept my eyes closed until 430 and decided time was a-wastin'. I got up to run.
I moved quickly to be across town by 530. Dress. Eat. Pack Gatorade and water on ice. Drive. I arrived before Jason came outside and David arrived. These guys ran Miami with me in January and will run Chicago in three weeks. I was gambling that Jason - the precision expert - would know exactly when I could drop off from their 20-miler and get my 15 in. He sure did.
We moved out in the dark on two 8-mile loops of College Park in Orlando. Jason is in better condition than the last time I saw him. Dave is the firebrand rabbit he always is. To my advantage neither one of them was going to outrun me today because they had four extra miles to do after the two loops.
We disected all things related to public schools, other principals who run, the rise in real estate listings and marathon prep. The water stops worked out well. The construction port-a-potties were in the right place for one of us who ate a lot last night.
Last week when I ran two 10-mile loops with Sue I suggested we run the second loop in reverse, which made the scenery very different. Jason and Dave bought into the same suggestion today and it was a welcome variation, in my opinion.
In the last mile I was feeling very peppy - as if I could go the 20 with them with no trouble. Then I thought about how training is designed to prep you for the race, not tomorrow's training run. So - I told Jason and Dave I was going to turn it up on the way back to the corral. They said go for it.
It was awesome. I moved out, turning my legs over faster and stretching my stride. I had all the stamina I needed and, in about 3/4 of a mile, I put a minute between me and the guys; and I could have still gone on.
Jason said it was 16 miles. He said our time was 2:45, more than 10:00/mile, but about 15 seconds faster than on last week's 20. Which remnds me ... something I remember from last Saturday with Sue was the quiet synchonized pace we kept. For long periods our footfalls were identical in the early morning whispers of a waking town. I marvelled at the sense of common purpose and effort.
I went with the new Kayanos today, favoring them for race day too. What I have to do is stay out of the old shoes. Nothng hurts and Sherlene will make it even better on Tuesday.
9.29.2006
New place
For some reason my laptop cannot pick up the wireless so I am at the old fashioned desktop piece of junk my younger son loathed. It works okay for me and he's away at school, so I am fine with it; except I do not have my excel spreadsheets to tab to for details on my Thursday run.
Here's what I remember: I stepped outside and it was cold. Somewhere south of 70F (maybe 69F). I went back in and put on a shirt. Can you believe it? And wouldn't you know that by the end of the run my nips were tender sore knobs. Hey! When you never run in a shirt these things happen. I guess I better train for that now too.
I wore the clown stability shoes again. They actually felt good for some corrective reason. I ran hard throughtout the 5-miler cussing my 10K best time like a mad mother. 8:30 pace my butt-tocks. I managed about 8:45 and came in at 44:04, a 4th best time for the route. 42-something was my best ever.
Project Runway sidebar - what a great show last Wednesday. Jeanne sent me a link to a boff interview with Laura. Bug her for it if you want.
Orchestra sidebar - stopped by the high school lst night to find a mom with a phone number I needed. While looking through the crowd I did not watch the kids playing - just listened. Damn, they were really good. Nary a wrong note and very sweet music. I'll have to go back when they are joined by the band and chorus in some big extravaganza in November.
My training bud principals all have long runs tomorrow (20 or 22). I only have 15 so it looks like I'll chill until Sunday and go with the 7 a.m. crowd. I feel like it'll be easy. How wrong could I be? Tune in Sunday night.
Here's what I remember: I stepped outside and it was cold. Somewhere south of 70F (maybe 69F). I went back in and put on a shirt. Can you believe it? And wouldn't you know that by the end of the run my nips were tender sore knobs. Hey! When you never run in a shirt these things happen. I guess I better train for that now too.
I wore the clown stability shoes again. They actually felt good for some corrective reason. I ran hard throughtout the 5-miler cussing my 10K best time like a mad mother. 8:30 pace my butt-tocks. I managed about 8:45 and came in at 44:04, a 4th best time for the route. 42-something was my best ever.
Project Runway sidebar - what a great show last Wednesday. Jeanne sent me a link to a boff interview with Laura. Bug her for it if you want.
Orchestra sidebar - stopped by the high school lst night to find a mom with a phone number I needed. While looking through the crowd I did not watch the kids playing - just listened. Damn, they were really good. Nary a wrong note and very sweet music. I'll have to go back when they are joined by the band and chorus in some big extravaganza in November.
My training bud principals all have long runs tomorrow (20 or 22). I only have 15 so it looks like I'll chill until Sunday and go with the 7 a.m. crowd. I feel like it'll be easy. How wrong could I be? Tune in Sunday night.
9.27.2006
Almost meeting target pace
Alright; now I have an idea what this training plan means. The target paces for my interval, tempo and long runs are geared off my "best" 10K race time pace. Did I ever write about how ridiculous I found those to be? Maybe not because it's embarrassing. I was always way off. I am still not there but Tuesday morning was different.
Let me first recap my complaints: since last Thursday my left side adductor has been causing soreness all the way down to my calf. I have been stretching like a La Nouba acrobat. I have been conducting meditative stretch sessions where I am "one with the leg." Interesting exercise in paying attention, by the way.
To reduce all causes of pain born by shoes I put on my Evolution motion controllers ... and clown nose. I ate breakfast and went out the door to do 12 x 400 intervals at the track.
I wish I had had a camera. You cadet porn lovers might have appreciated the shots I could have taken of the Army company out on the infield doing their PE routine.
While they rolled around in the morning dew I put down 12 laps with a mission to "finish them all." Previous efforts had me fine for 7-8 circuits before I slacked off. Today I kept every one of them at or under 1:50.0. Only the last lap read 1:50. I dropped the mile pace average to 7:12 from my previous best of 7:20. The target pace is 7:05 according to my training table. I am closer anyway.
Lessons learned: 1. Get your race head on and keep pushing. Maybe the meditating stretches helped with focus. 2. Run when the military is there. MCM in five weeks. Check. 3. Keep stretching. The adductor is still tight but the calf has loosened up. Progress. Sherlene in two weeks for final tuneup.
Now, can I do a 5-miler at 8:30 pace on Thursday? Come back and find out.
Let me first recap my complaints: since last Thursday my left side adductor has been causing soreness all the way down to my calf. I have been stretching like a La Nouba acrobat. I have been conducting meditative stretch sessions where I am "one with the leg." Interesting exercise in paying attention, by the way.
To reduce all causes of pain born by shoes I put on my Evolution motion controllers ... and clown nose. I ate breakfast and went out the door to do 12 x 400 intervals at the track.
I wish I had had a camera. You cadet porn lovers might have appreciated the shots I could have taken of the Army company out on the infield doing their PE routine.
While they rolled around in the morning dew I put down 12 laps with a mission to "finish them all." Previous efforts had me fine for 7-8 circuits before I slacked off. Today I kept every one of them at or under 1:50.0. Only the last lap read 1:50. I dropped the mile pace average to 7:12 from my previous best of 7:20. The target pace is 7:05 according to my training table. I am closer anyway.
Lessons learned: 1. Get your race head on and keep pushing. Maybe the meditating stretches helped with focus. 2. Run when the military is there. MCM in five weeks. Check. 3. Keep stretching. The adductor is still tight but the calf has loosened up. Progress. Sherlene in two weeks for final tuneup.
Now, can I do a 5-miler at 8:30 pace on Thursday? Come back and find out.
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