The Power of the Group

This week, baring a catastrophe, should be my highest mileage week ever (110 miles). So, what is a content, married, 31 year old doing pushing himself harder than ever before? Yes, some of it can be attributed to the tick tock of the biological clock I hear in my legs - but, I think the most important factor is my training group.

You might say - "I thought that distance runners are a lonely bunch - who are running away from . . . er . . . something." Not that I don't enjoy a good run by myself - but, we are humans, social creatures at heart. And we are motivated by the same things that all people are - hey, even the cockroach kicks it up a notch around other cockroaches.

The most famous post-collegiate running group in the US is Hanson's from Michigan. Brian Sell, who was not exactly a star in college, used the group training method to help put him on an Olympic team. Frank Shorter, Bill Rodgers, Alberto Salazar, Robert Cheruiyot, Haile Gebrelasse - all of them had a good nucleus of people to train alongside them - and even challenge them from time to time.

But, I don't envy them at all for what we have in Baltimore.

We train in freezing cold and in the sweltering heat;
We train in the city, in the woods, and on the track;
We feel good for each other's accomplishments, but
we warn each other, with a wink, "I'll get you next time";

We're not always the fastest - but, as Ryan says, "nobody is more awesome."
We're the adult softball team without the beer gut;
the poetry/philosophy club without the pen or paper;
the church without a god, but we do have regular services;
and when we pass around the plate for offering it comes back with blood and pain and stories;
and that is enough for me.

Phase 4: week 2 of 5

My first thought about my training this last week is that it was the most disappointing week I've had since I started my training plan for Boston. After getting sick on Thursday I had to cut my mileage short - so, I ended up with 11 less miles than planned.

But, on second thought, my quality days were not too bad. On Wednesday I had my first track workout in a few months - 6X1000m - it actually went a little better than I had hoped. Every repeat got a little faster - with my last 1000m in 4:48 mile pace. And today I made it through a tough 10 mile course, without embarrassing myself, at the Club Championships in Columbia, MD. Most importantly, our team won the overall championship, which was not completely expected, and a lot of fun.

This week is the highest mileage total that I have planned in my 24 weeks of marathon training. I think I'm on the backside of being sick - but, I'm going to have to play it by ear. And I'm running a "marathon" this weekend - really it's just a long distance run - but, I'm sure it won't be a walk in the park.

Last Week
Monday morning: 6 miles
Monday evening: 9 miles
Tuesday morning: 4 miles
Tuesday evening: 11.5 miles
Wednesday morning: 4 miles
Wednesday evening: 11 miles 6X1000 I pace 3 min rest (3:11;3:09;3:08;3:07;3:05;3:00)
Thursday: 8.5 miles
Friday evening: 8.5 miles
Saturday: 6.5 miles 5X100m
Sunday: 17 miles 3 mi easy 10 mi race (Club challenge) 56:24 4 mi easy
Total: 86 miles

This Week
Monday morning: 4 miles
Monday evening: 7.5 miles
Tuesday morning: 4 miles
Tuesday evening: 12 miles 2X3 mi @ T pace 3 min rest 2 mi @ T pace
Wednesday: 15 miles
Thursday morning: 4 miles
Thursday evening: 11 miles
Friday morning: 4 miles
Friday evening: 12 mi hills
Saturday: 10.5 miles 8X100m
Sunday: 26 miles
Total: 110 miles

The Two "I's"

I've been putting off writing about this subject, because I don't want to jinx myself. But, I don't know any runner who hasn't had to deal with both at some point. The two "I's", of course, are injuries and illness.

As I'm at the beginning of the four toughest weeks of training in my life, I have to understand what I can run through - and when I need to sacrifice some mileage to ensure that I can battle another day.

The biggest physical problem I've had is plantar faciitis. It's the inflammation of the plantar fascia, which runs along the bottom of the foot. The pain is normally felt on the heal - kind of like stepping on a steel spike with every stride. I've spent about $80 on various treatments - but, a little $4 plastic ball with bumps seems to work the best.

It's possible for the plantar to rupture - but, I'm most worried about it affecting my stride - which in turn could hurt something else. For instance, the day after the XC race was miserable - the plantar pain caused me to run on the outside of the right foot - which strained my upper ankle. It probably wasn't the smartest thing for me to do - but, I was already running low mileage for that week.

My wife makes fun of me because I "never" get sick, but this morning I woke up with a scratchy throat - I don't like to whine - but, there's always the thought that it might turn into something worse. So, I decided to split up my 15 miler into a morning and evening run. But, by the time the evening came around I had a bunch of work left to do - and I was hungry for dinner - so, I bailed. I probably could have gotten through the run, but my gut said it's time to rest.

Why did I run through a miserable run the Sunday after USATF XC and not tonight? Some of it might be the fact I drove down to DC for the run with some other guys, and tonight would have been by myself - but, it's just something you have to decide - is this run going to help me or hurt me?

As sane as it might seem that nobody should run through pain caused by overuse - there is no way that you can run your best without doing that from time to time. I know that some people will disagree with me - but, running is about handling pain of all kinds. The key is figuring out the difference between aggravating pain and debilitating pain.

Phase 4: Week 1 of 5

Last week was mostly about recovery. The USATF XC race last week took a something out of my legs - but, more concerning was how wearing XC spikes for 12k enflamed my plantar faciitis. The first 10-15 minutes of running was pretty painful for me all week - so, I decided to skip my first planned hard workout of the week. Given the amount of training I have yet to go and that my second workout on Saturday was more important for marathon training, I wasn't too disappointed.

The next four weeks are key to how I will perform at Boston. Between now and March15th, I plan on averaging 99 miles per week, with a high of 110, four runs over 20 miles, seven runs between 14-19 miles, 3 hill workouts, 6 tempo or interval workouts, and no days off. My new cold bath treatment facility (large rubber trash can in our guest bathtub) will be important to keep my legs fresh.

Last week
Monday morning: 4 miles
Monday evening: 7.5 miles
Tuesday morning: 4 miles
Tuesday evening: 8.5 miles
Wednesday: 0 miles
Thursday: 12 miles hills
Friday morning: 4 miles
Friday evening: 8.5 miles
Saturday: 18 miles 2 mi easy 4X1 mi (5:41;5:28;5:34;5:29) with 1 min rest 7 mi easy 3 mi T pace (16:48 - splits 5:37;5:38;5:32) 2 mi easy
Sunday: 10.5 miles
Total: 77 miles

This week
Monday morning: 6 miles
Monday evening: 7.5 miles
Tuesday morning: 4 miles
Tuesday evening: 10 miles 6X1000 @ I pace 3 min rest
Wednesday: 15 miles
Thursday: 12 miles hills
Friday morning: 4 miles
Friday evening: 10 miles 8X100m
Saturday: 8.5 miles
Sunday: 20 miles 6 mi easy 10 mi escalation (Club challenge) 4 mi easy
Total: 97 miles

Book Review: "A Race Like No Other"

This will probably be my first and last book review on here - I got it for Christmas and I thought it was decent. Here it is:

The book focuses on the 2007 New York Marathon - which, coincidentally I ran. The author Liz Robbins is sportswriter for the NY Times - a newspaper that doesn't always seem to cover running very seriously. But, I was pleasantly surprised with this book. There was a good balance of in depth reporting of the top runners - along with "regular" people who were running the marathon to overcome great odds (cancer survivor/recovering alcoholic).

Also, there were some decent chapters about the history of the marathon - how the huge event that we know today went through some difficult developmental years. Some of the most interesting sections were about the people who come out to support the runners year after year. There aren't many sports where "regular" people have fans. Having experienced 1st Ave in Manhattan - I can say that it's one of the most incredible experiences I've had as a runner.

So, if you are looking for a book to inspire you for the NYC marathon next fall - this is one to pick up.

Phase 3: week 5 of 5

Well, I ended the week a little hobbled. Running in XC spikes yesterday at Derwood made my plantar faciitis flare up. I almost turned back in the first mile of my run today - but, eventually it warmed up enough so that I could run without a limp. But, I think I was still landing weird on my right foot. It probably wasn't smart to run 17 miles today - but, I don't think I did any lasting damage.

It was a beautiful day on the course yesterday - very cool to see an event of that level in our backyard. Even though the weather was good the course was pretty muddy in places. My 42:13 was at least a minute off my goal - but, given the conditions I'm not too disappointed.

This week will be the lowest mileage week I've had in over a month. Although the mileage will be down, including a day off (with a massage) - the intensity will still be there. I'm supposed to do a 4X2 mi on Tuesday (we'll see how I feel) - but, the main workout will be Saturday with my first long run with tempo: 18 miles 2 mi easy 4X1 mi T pace with 1 min rest 7 mi easy 3 mi T pace 2 mi easy. I'm going to be running this type of workout more consistently as I get closer to the marathon: running fast when my glycogen supplies are low. It will be a good test.

Last Week
Monday morning: 4 miles
Monday evening: 8 miles
Tuesday morning: 12 mi 2 mi easy 4X1mi T pace 1 min rest (5:24;5:27;5:28;5:28) 1 mi easy 3X1 mi T pace 1 min rest (5:28;5:30;5:24) 2 mi easy
Tuesday evening: 4 miles
Wednesday: 13 miles
Thursday: 5 miles 8X100
Friday: 4 miles
Saturday: 11.5 miles XC championships 12k 42:13
Sunday: 17 miles
Total: 78.5 miles

This Week
Monday morning: 4 miles
Monday evening: 7.5 miles
Tuesday morning: 12 mi 4X2 mi @ T pace
Tuesday evening: 4 miles
Wednesday: 0 miles
Thursday: 12 miles hills
Friday: 9 miles 8X100m
Saturday: 18 miles 2 mi easy 4X1 mi T pace with 1 min rest 7 mi easy 3 mi T pace 2 mi easy
Sunday: 10.5 miles
Total: 77 miles

BE THE CHIHUAHUA!

Updated: One of my old teammates read this and said I got some of the story wrong - so, I modified a few things from the original. What can I say - it's been over 15 years.

In honor of the National Cross-Country race this weekend in Derwood, MD - I thought I'd write a story of another important XC race in my life. It was the week of the Michigan state XC meet my junior year of High School (yes, jerks, that was a long time ago). Our team had won every meet that fall and my buddy Todd Snyder had won every individual title. But, this was different, it was the state meet and we were supposed to win - the toughest kind of pressure.

Our coach, Don Sleeman had been at Ann Arbor Pioneer for ~25 years at that point - in fact, he's still coaching after 40 years and his team won a state championship just last year. Sleeman was a sargent in the Air Force before he started teaching and coaching. His main motto was "Pain purifies." Of course the guys who had come before us said that he had "softened" over the years - but, he was still pretty intimidating at the time.

The first two weeks of practice in August were always hell - no one pushed their team harder. But, he knew when to back off - and feeling the pressure that we were all feeling he decided that we needed some humor in our lives. After our normal stretching routine early in the week - he said he had a newspaper column to read to us. This was normal for him - there were copies of newspaper articles on running pasted all over the walls of his office. But, this article was different - first of all it was about dogs - but, more generally it was about how the right amount of motivation and focus we can overcome any obstacle.

The article was a column by the Chicago Tribune's Mike Royko (I actually found it on that internet thing). It was about a male Chihuahua in Florida that had been sauntering around the neighborhood, when suddenly an urge overcame him as he saw the neighborhood female Rottweiler. The urge proved much stronger than any fear that pup must have had regarding their size differential, and believe it or not he successfully impregnated the Rottweiler. As with all great American stories - we know this is not urban legend because a lawsuit was involved - the owner of the Rottweiler sued the owner of the Chihuahua. Coach Sleeman said that the most important thing for us to remember that coming Saturday was to "be the Chihuahua." Looking back, I think he might have feared that we might become the Rottweiler.

That Saturday we toed the line on a chilly Michigan November day - and in the quiet stillness before the gun fired Coach Sleeman yelled out - "BE THE CHIHUAHUA!" Of course in the first 10 meters we almost fell over ourselves laughing - but any tension we had in our bodies was gone. We went on to win the State Championship. We won by such a wide margin that we ended up being ranked 3rd in the country by USA Today.

So, on Saturday, as we toe the line against the Rottweilers of Ritz, Meb, Fam and others - let's remember to be the Chihuahua!

Ryan - please don't take that literally.

Phase 3: week 4 of 5

The sanctity of the running log must be respected.

Yes, I could have fudged one of my runs this week for an extra half-mile to hit 100 - but, I wouldn't have felt good about it. So, why didn't I just add an extra half-mile on the run today? Well - I was going to do that, but I was running late - Kendra and I were supposed to be somewhere at 11am today. We eventually decided not to go and I almost went back outside to run that half-mile - but, I didn't feel like going out in the cold with my legs burning, and more importantly I decided that I didn't want to be a completely anal runner by going out for a few blocks just to hit a "target". So, I ended up with 99.5 miles this week.

The important thing is that I made it through a very challenging week with only some slightly sore legs as a result. The next two weeks will be less mileage - but, I'm anticipating that the race next week at the rolling XC course at Derwood, MD will test my legs. The race is the national USATF championships. At least three Olympians will be running the rolling 2k loop in our same race. The main goal will to not be lapped - beyond that we hope to place well as a team. My guess is that my pace will be somewhere in the neighborhood of the tempo runs I've been doing (~5:30 per mile). The race will be 6 laps of the 2k course for 12k or ~7.44 miles.

The exciting thing is that our fearless leader Ryan set us up with a Saucony sponsorship - meaning that we scored a full uniform, XC spikes, and trainers. Pretty awesome. Even if we don't run fast we'll be stylin.

Last Week
Monday morning: 4 miles
Monday evening: 7.5 miles
Tuesday morning: 12 miles 4X2 mi (11:06;10:49;11:00;11:01)
Tuesday evening: 4 miles
Wednesday: 14 miles
Thursday: 9 miles 10X100
Friday morning: 11 miles hills
Friday evening: 6.5 miles
Saturday: 10 miles
Sunday: 21.5 miles
Total: 99.5 miles

This Week
Monday morning: 4 miles
Monday evening: 7.5 miles
Tuesday morning: 12 mi 2 mi easy 4X1mi T pace 1 min rest 1 mi easy 3X1 mi T pace 1 min rest 2 mi easy
Tuesday evening: 4 miles
Wednesday: 13 miles
Thursday: 6.5 miles 8X100
Friday: 4 miles
Saturday: 11.5 miles XC championships ~3:25 per k
Sunday: 17 miles
Total: 79.5 miles