A few days ago, I was reading about Mary Shelly's "Frankenstein." It was both the first modern horror story and the first science fiction story. Written in 1818 - it touched on many concepts that would not really be fully explored by literature or science for another century.
Probably the most obvious lesson of "Frankenstein" is the importance of airing out our wonderful ideas with others. This is as important when building a training plan as building a humanoid made from cadaver's body parts.
I'm not saying that you should always bend to what others say - you know your own body better than anybody else - but, by this point pretty much every possible training strategy has been tried. If you don't use what others have learned, you are basically wasting your time - but at least you won't find yourself holed up in a dank castle waiting for the townsfolk with torches & pitchforks. It is, after all, just running.
Last Week
Monday: 6 miles
Tuesday: 8 miles - a few intervals
Wednesday: 10 miles
Thursday: 0 miles
Friday: 8 miles
Saturday: 6.5 miles
Sunday: 14.5 miles
Total: 53 miles
Next Week
Monday: 7.5 miles
Tuesday: 10.5 miles 8X100m
Wednesday: 9 miles
Thursday: 8.5 miles
Friday: 7 miles
Saturday: 7 miles
Sunday: 16 miles
Total: 65.5 miles
Monday, May 25, 2009
Tuesday, May 19, 2009
Old Man Summertime Challenge
As an old guy you have to find ways to motivate yourself beyond PR's. All of my PR's at 10k and below are now over 10 years old. I could start running ultras - or I could find some kind of simple mathematical formula to find new goals for these distances.
Since running from sunrise to sunset isn't my idea of a good time (for the joys of ultra marathoning see Alyssa's blog) I found a way to challenge myself with some realistic goals at distances that I haven't raced for a long time.
I came up with an idea after running an all-out 400m tonight for the first time in almost 15 years. Somehow I managed to break 60 - which is ~5 sec off my PR (sadly enough). So I thought, what if I gave myself a 5 sec grace period per 400m for all my PR's under 10k? I did the math - and while challenging, I think I can do it.
I might save the 5k and 10k for next spring - but, I'd like to do this for at least the 800m, mile and 2 mile this summer. My goals would be 2:08, 4:35, and 9:36 (based off of 3k PR) respectively.
Next Tuesday - the 800.
Since running from sunrise to sunset isn't my idea of a good time (for the joys of ultra marathoning see Alyssa's blog) I found a way to challenge myself with some realistic goals at distances that I haven't raced for a long time.
I came up with an idea after running an all-out 400m tonight for the first time in almost 15 years. Somehow I managed to break 60 - which is ~5 sec off my PR (sadly enough). So I thought, what if I gave myself a 5 sec grace period per 400m for all my PR's under 10k? I did the math - and while challenging, I think I can do it.
I might save the 5k and 10k for next spring - but, I'd like to do this for at least the 800m, mile and 2 mile this summer. My goals would be 2:08, 4:35, and 9:36 (based off of 3k PR) respectively.
Next Tuesday - the 800.
Monday, May 18, 2009
Mine that Bird
Yes - the filly did win this last weekend, and pretty much from beginning to end. But, even more exciting to me was how Mine that Bird ended up second after being at the back of the pack again. I was ready to give all credit to the jockey for the Derby win - but, the fact that Mine that Bird ran a pretty similar race with a different jockey shows that the instincts of the horse play a role as well.
There are times that horse racing seems somewhat cruel - but, after watching those two races it's hard to think that Mine that Bird doesn't enjoy mixing it up down the stretch as much as we enjoy watching him. I was actually watching the race from a reception that proceeded a lecture by the author Michael Pollan. Pollan wrote "Omnivore's Dilemma" and "In Defense of Food". One of his more interesting arguments is that our food system works best when we let a cow be a cow and a carrot be a carrot. Basically, there are natural systems that have developed over millions of years - and we need to respect those systems or else we end up with weaker and less sustainable planet. The problem, Pollan argues, is our hubris in thinking that we can improve upon natural systems. We can't and whenever we try nature eventually punches us in the gut to remind us who's boss.
I'm probably the millionth person to say this, but running is a great sport because it is so completely natural. We are all runners on some level - the design of our bodies is related to this one activity more than anything else. The same is true of horses - which is (along with my wife's favorite activity of low stakes gambling) why horse races can be so compelling. You are seeing another animal doing something very natural and at the highest level possible.
When you run, especially against another person, you are recreating an event that has happened since our ancestors first ran on two feet. We all have that instinctual part of our brains that knew what it was to run with animals now long extinct. When you are able to access that place running stops being a chore and becomes thrilling.
Last Week
Monday: 6 miles
Tuesday: 4 miles
Wednesday: 10 miles
Thursday: 0 miles
Friday: 6 miles
Saturday: 6 miles
Sunday: 16 miles
Total: 48 miles
This week
Monday: 7 miles
Tuesday: 10.5 miles something on the track
Wednesday: 8 miles
Thursday: 0 miles
Friday: 6.5 miles
Saturday: 14 miles
Sunday: 6 miles
Total: 52 miles
There are times that horse racing seems somewhat cruel - but, after watching those two races it's hard to think that Mine that Bird doesn't enjoy mixing it up down the stretch as much as we enjoy watching him. I was actually watching the race from a reception that proceeded a lecture by the author Michael Pollan. Pollan wrote "Omnivore's Dilemma" and "In Defense of Food". One of his more interesting arguments is that our food system works best when we let a cow be a cow and a carrot be a carrot. Basically, there are natural systems that have developed over millions of years - and we need to respect those systems or else we end up with weaker and less sustainable planet. The problem, Pollan argues, is our hubris in thinking that we can improve upon natural systems. We can't and whenever we try nature eventually punches us in the gut to remind us who's boss.
I'm probably the millionth person to say this, but running is a great sport because it is so completely natural. We are all runners on some level - the design of our bodies is related to this one activity more than anything else. The same is true of horses - which is (along with my wife's favorite activity of low stakes gambling) why horse races can be so compelling. You are seeing another animal doing something very natural and at the highest level possible.
When you run, especially against another person, you are recreating an event that has happened since our ancestors first ran on two feet. We all have that instinctual part of our brains that knew what it was to run with animals now long extinct. When you are able to access that place running stops being a chore and becomes thrilling.
Last Week
Monday: 6 miles
Tuesday: 4 miles
Wednesday: 10 miles
Thursday: 0 miles
Friday: 6 miles
Saturday: 6 miles
Sunday: 16 miles
Total: 48 miles
This week
Monday: 7 miles
Tuesday: 10.5 miles something on the track
Wednesday: 8 miles
Thursday: 0 miles
Friday: 6.5 miles
Saturday: 14 miles
Sunday: 6 miles
Total: 52 miles
Sunday, May 10, 2009
The Season of Laziness
Today I was supposed to run - but, I didn't. No, I wasn't injured or sick. I took 10 paces out the door this morning and said, "forget it." Kendra and I then went on an unplanned trip to Philly (note: the Eastern State Penitentary is more interesting than Alcatraz) - we came home I put on my running clothes and again took 10 steps out the door and just didn't feel it. I went to the fridge, grabbed a beer and chilled. I actually felt a slight twinge of guilt - but, then I thought - to everything (turn, turn, turn) there is a season - and the season right now is laziness.
I remember that my college coach used to say that the best runners are lazy. Not lazy in relation to a lot of people - but, they are able to just chill. Runners who are always on the go rarely perform well. The body needs rest. Jim Adams likes to tell a story about an area runner who ran his best race the week after coming down with the flu. The forced bed rest had actually been good for him - of course when he felt better he started over training again and he never ran quite as fast.
Three weeks ago I ran the Boston Marathon - but, more importantly I ended a 24 week training cycle that was unlike anything I've put myself through in my life. By June I'll be running track workouts and from the end of June until the end of September I'll be running 70-90 miles a week, with three hard days (or two hard days & a race) per week. Now is the season of laziness.
Last Week
Monday: 7 miles
Tuesday: 4 miles
Wednesday: 8 miles
Thursday: 4 miles
Friday: 0 miles
Saturday: 10 miles
Sunday: 0 miles
Total: 33 miles
This Week
Monday: 7 miles
Tuesday: 4 miles
Wednesday: 10 miles
Thursday: 0 miles
Friday: 5 miles
Saturday: 13 miles
Sunday: 6 miles
Total: 45 miles
I remember that my college coach used to say that the best runners are lazy. Not lazy in relation to a lot of people - but, they are able to just chill. Runners who are always on the go rarely perform well. The body needs rest. Jim Adams likes to tell a story about an area runner who ran his best race the week after coming down with the flu. The forced bed rest had actually been good for him - of course when he felt better he started over training again and he never ran quite as fast.
Three weeks ago I ran the Boston Marathon - but, more importantly I ended a 24 week training cycle that was unlike anything I've put myself through in my life. By June I'll be running track workouts and from the end of June until the end of September I'll be running 70-90 miles a week, with three hard days (or two hard days & a race) per week. Now is the season of laziness.
Last Week
Monday: 7 miles
Tuesday: 4 miles
Wednesday: 8 miles
Thursday: 4 miles
Friday: 0 miles
Saturday: 10 miles
Sunday: 0 miles
Total: 33 miles
This Week
Monday: 7 miles
Tuesday: 4 miles
Wednesday: 10 miles
Thursday: 0 miles
Friday: 5 miles
Saturday: 13 miles
Sunday: 6 miles
Total: 45 miles
Sunday, May 3, 2009
Supreme Victory (over a nice kid with Celiac disease)
It's been just under two weeks since Boston. I've run 43 miles in those last 13 days - a far cry from the end of Feb-March when I was running at least four times that amount in the same number of days. It is a good thing - my body needs to rest - the first day that I felt really "normal" was yesterday.
That being said - my mind isn't so ready to give way to this period of "rest". I have a bit of a competitive side - it's hard for me to sit on the sidelines when there are so many races in the area. So, I registered for the "Making Tracks for Celiac 10k" here in Baltimore. In a compromise between my rational self and my competitive self, I planned on running more of an escalation workout than a true race. The plan was to start out over six minute pace and drop down each mile so that I was only really running all out only the last two miles - when I would let my competitive self take over and have its fun.
The race developed pretty much as I had hoped - except for the cold rain. My first mile was 6:08 - roughly the same pace as the heartbreak hill at Boston - except a lot more comfortable : ) The course was mostly within Patterson Park - a series of turnbacks and loops that made me want to keep the leaders in site so I wouldn't get lost. Over the next few miles my pace dropped to 5:53 and then the 5:40's. By now the 5k runners were long gone - and I saw one runner in front of me.
At mile four I really started to push the pace - and I passed the leader soon after. Taking the lead can put you slightly off balance - because you no longer have someone in front of you to focus on. I was taught to always pass the leader with a surge - then they are much more likely to just let you go. The second place guy stayed close enough to hear his footsteps for about a half-mile and then I started to pull away. My last 2.2 were in 11:24 (about 5:10 pace).
It was nice to stretch out the legs a little, win a race, and get a little money. At least that's how I felt until the awards ceremony. As the MC announced the top 3 names he asked the second place finisher (a high school kid who was very nice after the race) to come over. Apparently the kid is a 17 year old from Chevy Chase, MD and has run many of the Celiac races around the country - mostly because he has Celiac. Even more impressive he has won most of the races he has entered. So, basically they could have had a great story (the winner being a kid with Celiac) and I had to spoil the fun.
I never want to turn into one of those guys who are so addicted to victory that they find every opportunity for a "W". The most notorious guy like this lives in Northern VA. His most reprehensible victory was in a mile track race. Allegedly, he outkicked a 12 year old girl and then pumped his fist Tiger Woods style after he crossed the finish line. Not that I'm anywhere close to being that bad - but, today made me ponder how dark that part of me might be. I don't feel "awesome" about the race - but, I feel kinda good. Is that a bad thing?
Well, now that I got my competitive itch scratched - I'm going to try to keep to easy miles for most of the month of May. But, who am I kidding - I'm not making any promises.
Last week
Monday: 7 miles
Tuesday: 0 miles
Wednesday: 8 miles
Thursday: 4 miles
Friday: 0 miles
Saturday: 6 miles
Sunday: 6.5 miles
Total: 31.5 miles
Next week
Monday: 7 miles
Tuesday: 4 miles
Wednesday: 8 miles
Thursday: 4 miles
Friday: 0 miles
Saturday: 10 miles
Sunday: 4 miles
Total: 37 miles
That being said - my mind isn't so ready to give way to this period of "rest". I have a bit of a competitive side - it's hard for me to sit on the sidelines when there are so many races in the area. So, I registered for the "Making Tracks for Celiac 10k" here in Baltimore. In a compromise between my rational self and my competitive self, I planned on running more of an escalation workout than a true race. The plan was to start out over six minute pace and drop down each mile so that I was only really running all out only the last two miles - when I would let my competitive self take over and have its fun.
The race developed pretty much as I had hoped - except for the cold rain. My first mile was 6:08 - roughly the same pace as the heartbreak hill at Boston - except a lot more comfortable : ) The course was mostly within Patterson Park - a series of turnbacks and loops that made me want to keep the leaders in site so I wouldn't get lost. Over the next few miles my pace dropped to 5:53 and then the 5:40's. By now the 5k runners were long gone - and I saw one runner in front of me.
At mile four I really started to push the pace - and I passed the leader soon after. Taking the lead can put you slightly off balance - because you no longer have someone in front of you to focus on. I was taught to always pass the leader with a surge - then they are much more likely to just let you go. The second place guy stayed close enough to hear his footsteps for about a half-mile and then I started to pull away. My last 2.2 were in 11:24 (about 5:10 pace).
It was nice to stretch out the legs a little, win a race, and get a little money. At least that's how I felt until the awards ceremony. As the MC announced the top 3 names he asked the second place finisher (a high school kid who was very nice after the race) to come over. Apparently the kid is a 17 year old from Chevy Chase, MD and has run many of the Celiac races around the country - mostly because he has Celiac. Even more impressive he has won most of the races he has entered. So, basically they could have had a great story (the winner being a kid with Celiac) and I had to spoil the fun.
I never want to turn into one of those guys who are so addicted to victory that they find every opportunity for a "W". The most notorious guy like this lives in Northern VA. His most reprehensible victory was in a mile track race. Allegedly, he outkicked a 12 year old girl and then pumped his fist Tiger Woods style after he crossed the finish line. Not that I'm anywhere close to being that bad - but, today made me ponder how dark that part of me might be. I don't feel "awesome" about the race - but, I feel kinda good. Is that a bad thing?
Well, now that I got my competitive itch scratched - I'm going to try to keep to easy miles for most of the month of May. But, who am I kidding - I'm not making any promises.
Last week
Monday: 7 miles
Tuesday: 0 miles
Wednesday: 8 miles
Thursday: 4 miles
Friday: 0 miles
Saturday: 6 miles
Sunday: 6.5 miles
Total: 31.5 miles
Next week
Monday: 7 miles
Tuesday: 4 miles
Wednesday: 8 miles
Thursday: 4 miles
Friday: 0 miles
Saturday: 10 miles
Sunday: 4 miles
Total: 37 miles
Friday, May 1, 2009
What's next?
Well, the name of my blog means I either need to stop posting, change the name, or start training for Boston 2010. I've decided on the middle path.
Although training will still be the focus of the blog - I want to explore a topic that interests me - group training. I have a masters degree in Industrial/Organizational Psychology and my thesis was on how status of people within groups affect performance within that group. Also, I work for OptumHealth (sister company of UnitedHealthcare) - a company that delivers disease management, wellness programing, online wellness content etc. - basically we are trying to improve the health of our clients and consumers. And finally, I've been lucky to be a part of several groups/teams as a runner - these affiliations have always helped me as a runner.
All of these experiences have led me to believe that group training is a very powerful tool in maximizing performance and fitness. In fact, I think it's the key to improving the low levels of fitness that we see in the US. We need to help people to form groups that meet regularly and support each other as they find out how to live healthier lives. I first started working in the health management field at the University of Michigan, at a research center directed by Dee Edington - who is one of the most respected people in the field. One concept that he discussed often was that improving health isn't just about lowering healthcare costs - it's about improving the "vitality" of our country.
I just found out about an interesting program that Baltimore is starting a program to reduce cardiovascular disease in Baltimore - part of the program is reaching people in the community through churches and barbershops - which seems like an interesting idea. If anybody knows more about this program please let me know.
Although training will still be the focus of the blog - I want to explore a topic that interests me - group training. I have a masters degree in Industrial/Organizational Psychology and my thesis was on how status of people within groups affect performance within that group. Also, I work for OptumHealth (sister company of UnitedHealthcare) - a company that delivers disease management, wellness programing, online wellness content etc. - basically we are trying to improve the health of our clients and consumers. And finally, I've been lucky to be a part of several groups/teams as a runner - these affiliations have always helped me as a runner.
All of these experiences have led me to believe that group training is a very powerful tool in maximizing performance and fitness. In fact, I think it's the key to improving the low levels of fitness that we see in the US. We need to help people to form groups that meet regularly and support each other as they find out how to live healthier lives. I first started working in the health management field at the University of Michigan, at a research center directed by Dee Edington - who is one of the most respected people in the field. One concept that he discussed often was that improving health isn't just about lowering healthcare costs - it's about improving the "vitality" of our country.
I just found out about an interesting program that Baltimore is starting a program to reduce cardiovascular disease in Baltimore - part of the program is reaching people in the community through churches and barbershops - which seems like an interesting idea. If anybody knows more about this program please let me know.
Subscribe to:
Posts (Atom)
